5x1000 workout

I think it is pretty good. I would say just increase (gradually) the number of 1000's, so you can increase your strenght to about 10X 1000's and if you can develop to complete them in 3:30 that is good. Then when you do the 5X1000 in about 3:15 or less; one strenght the other more speed. The rest between 2:00 to 2:15, depends. I think you are in good shape considering (I can not do this not even on a bycicle-I stopped doing this and faster many many years ago) Try to get into an occasional race 3,000 to 10,000 meters. It helps against monotony and measure some progress, You are not that far away from becoming a Masters runner and probably would do very well once you reach that milestone. Also put some stride outs 10x 100's into some workouts. Ok thats it, I'll see you at the medal ceremony!

You're not likely getting much out of it because you are doing it waaaaaay too slow.

For high level athletes, 5 or 6 X 1000 is a 3000 meter pace workout, and as such is a great workout for VO2max. El G did 6X1000, Bekele does 8X1000 for part of the year.

With 2 minute rest, you run at 3K pace, which is 4-6 seconds/lap faster than 5K pace. With 1 minute rest, you run at 5K pace.

If you want something out of it for racing, don't worry about HR. Run on pace. If you are not able to finish 5X1000 on pace with the proper rest interval, try 3X1000 and do more volume (don't run faster yet) when your fitness improves.

coach d wrote:

You're not likely getting much out of it because you are doing it waaaaaay too slow.

For high level athletes, 5 or 6 X 1000 is a 3000 meter pace workout, and as such is a great workout for VO2max. El G did 6X1000, Bekele does 8X1000 for part of the year.

With 2 minute rest, you run at 3K pace, which is 4-6 seconds/lap faster than 5K pace. With 1 minute rest, you run at 5K pace.

If you want something out of it for racing, don't worry about HR. Run on pace. If you are not able to finish 5X1000 on pace with the proper rest interval, try 3X1000 and do more volume (don't run faster yet) when your fitness improves.

You say this is a vo2max workout. Couldn't this be also a threshold workout if the rest time and paces are adjusted?

coach d wrote:

You're not likely getting much out of it because you are doing it waaaaaay too slow.

For high level athletes, 5 or 6 X 1000 is a 3000 meter pace workout, and as such is a great workout for VO2max. El G did 6X1000, Bekele does 8X1000 for part of the year.

With 2 minute rest, you run at 3K pace, which is 4-6 seconds/lap faster than 5K pace. With 1 minute rest, you run at 5K pace.

If you want something out of it for racing, don't worry about HR. Run on pace. If you are not able to finish 5X1000 on pace with the proper rest interval, try 3X1000 and do more volume (don't run faster yet) when your fitness improves.

thanks. i guess i don't know what the right pace is for me. i should really run some races. but i will follow your advice and reduce the rest to 1 min and see how that feels. i really would love to add volume, but like most people it can be hard with a job and family etc.

Suspicious wrote:

You say this is a vo2max workout. Couldn't this be also a threshold workout if the rest time and paces are adjusted?

Problem with doing this as a threshold workout is you don't run at the threshold very long. Cruise intervals of 1 mile with 60 second sort of work, but not as well as longer tempo runs, because you don't stay at threshold intensity as long.

I would guess 16:30 to 17:00 in the 5K if you really weren't taxed at the end of 5th 1000.

No one can accurately assess this workout without knowing what your training plan looks like and what the goal(s) of the workout were. More info, please.

1000s are great threshold workouts. It's bread and butter for me. Although I usually do 6-10 depending on where I am in my training cycle, rest is subjective but between 30 and 60 sec.

iCoach wrote:

No one can accurately assess this workout without knowing what your training plan looks like and what the goal(s) of the workout were. More info, please.

well, i don't have much of a plan but i try to do the following:

3 days of easy 7-9m (7:30 pace / 125-135 hr)

tempo 2m easy wu, 2-3 at 6:00 pace, 2m cd easy (hr 150-160)

a track session

long 10-15m (i start slow 8:00 pace and then drop to 7:00 or below by the end ... i typically do this in the early am and am sooo sluggish that i only speed up after 4 or 5 miles)

that's 6 days/week. more often i only get to do 5/week. usually i end up dropping the tempo run. i think i've built a halfway decent base but i need to start doing more quality.

With all due respect, you need a plan. Doing workouts with no goals in mind are of little value. Ask yourself what you want to accomplish. Then ask what types of fitness you need to accomplish the goals. Finally develop a training plan to get you to the necessary fitness level. Right now you're doing it backwards. Good luck.

iCoach wrote:

With all due respect, you need a plan. Doing workouts with no goals in mind are of little value. Ask yourself what you want to accomplish. Then ask what types of fitness you need to accomplish the goals. Finally develop a training plan to get you to the necessary fitness level. Right now you're doing it backwards. Good luck.

i would really like to run a sub 17 5k. i'd guess i'm at 18m fitness now.

can you suggest a plan?

thanks

are you a sprinter these are low heart rates for your runs and intervals.

Ikke wrote:

are you a sprinter these are low heart rates for your runs and intervals.

well, i was always one of the fastest people on my soccer/football/baseball teams etc.

my rhr is low though - around 40. what should my hr be for my runs? do sprinters have lower hrs or something?

you are running those 1,000's to slow you need to be 160-168bpm. if you are in 150bpm you are not getting the wright zone and your recovery time should be 2min and 30sec not 2min.

good luck on your 1,000's.

Yeah, if you don't feel like you have the time for any more volume, then I would try running your 1000s faster, mainly since 150 seems kind of low. My resting HR is also 40, and I would typically get up to about 180 in a workout like this (or about 10 off my max, so maybe 175 for you). But I wouldn't really worry too much about the numbers, just try running faster and see if you can get through it. You might be surprised what you can do.

flyonthewall wrote:

you are running those 1,000's to slow you need to be 160-168bpm. if you are in 150bpm you are not getting the wright zone and your recovery time should be 2min and 30sec not 2min.

good luck on your 1,000's.

You will be really flying then!