5k Prediction 400m x 10 (16/Male)

He means that to predict a 5k performance, you need to do a workout with longer reps. 400s will allow your speed to compensate for a lack of endurance. You need to do something like 3 or 4 mile repeats with a 90 second rest.

Your shorter distance times def show that you need endurance. Spend the winter running 6-7 hrs per week.

Body parts are nice wrote:

He means that to predict a 5k performance, you need to do a workout with longer reps. 400s will allow your speed to compensate for a lack of endurance. You need to do something like 3 or 4 mile repeats with a 90 second rest.

Your shorter distance times def show that you need endurance. Spend the winter running 6-7 hrs per week.

Would you say to start back up at 40mpw and then work back up to 60 during winter?

Would it be possible to hit a under 5min mile next track season? I do believe in myself haha but i like having realistic opinions

hsrunnerkid wrote:

Body parts are nice wrote:

He means that to predict a 5k performance, you need to do a workout with longer reps. 400s will allow your speed to compensate for a lack of endurance. You need to do something like 3 or 4 mile repeats with a 90 second rest.

Your shorter distance times def show that you need endurance. Spend the winter running 6-7 hrs per week.

Would you say to start back up at 40mpw and then work back up to 60 during winter?

Would it be possible to hit a under 5min mile next track season? I do believe in myself haha but i like having realistic opinions

Very possible. I went 18:08 to 4:44.

And your workout is way harder than anything I did that year (we never did remotely tough workouts)

hsrunnerkid wrote:

TheShane wrote:

i probably couldn't do that workout and i ran 18:06 yesterday. same age too

Oo that is pretty interesting what are your usual mile splits? do you stay at a 6:00 or close to that every mile?

i usually go out in low 5:40s then fade to mid 5:50s

hsrunnerkid wrote:

Body parts are nice wrote:

He means that to predict a 5k performance, you need to do a workout with longer reps. 400s will allow your speed to compensate for a lack of endurance. You need to do something like 3 or 4 mile repeats with a 90 second rest.

Your shorter distance times def show that you need endurance. Spend the winter running 6-7 hrs per week.

Would you say to start back up at 40mpw and then work back up to 60 during winter?

Would it be possible to hit a under 5min mile next track season? I do believe in myself haha but i like having realistic opinions

Run 6-7 hrs per week. Make sure you do sprints (with full rests) and 20-minute tempo runs three times per week. Fill the rest of the time with easy mileage. Don't worry about miles per week, how fast you're running, or how far. The increases in mileage will come by themselves as you get faster.

Run Doubles!!

you've got an above average amount of speed that I, a 16:40 5k guy can barely do. The difference between me and you is that I run on average 65 miles a week. Sometimes 80.

Thanks for all the responses everyone! It has truly helped a lot. I'll probably post for another day, and then the next time you will hear from me will be my 5k time at districts..to make everyone proud, or disappoint, or prove others wrong.

fdkjlkjl wrote:

Run Doubles!!

you've got an above average amount of speed that I, a 16:40 5k guy can barely do. The difference between me and you is that I run on average 65 miles a week. Sometimes 80.

If i ran doubles this week, would it maybe a difference?

looks like you might be a bit of a workout warrior. I'm the opposite. at the same age I do not think I could've done that workout yet I ran 4:18 1500m 2:03 800m and 17:00 5km (road), 9:29 3000m. I race HARD, I never race in training. that's your problem. Basically what I think you should do in your next race is just go out following the 17:40 guy and try and hang on for as long as you can. just be ballsy and don't think. you'll probably PB by about 2 mins if your current PB is 20:00 for 5km.

but yeah, also, tempo runs are more important for 5km than 400m.

unsure... wrote:

looks like you might be a bit of a workout warrior. I'm the opposite. at the same age I do not think I could've done that workout yet I ran 4:18 1500m 2:03 800m and 17:00 5km (road), 9:29 3000m. I race HARD, I never race in training. that's your problem. Basically what I think you should do in your next race is just go out following the 17:40 guy and try and hang on for as long as you can. just be ballsy and don't think. you'll probably PB by about 2 mins if your current PB is 20:00 for 5km.

but yeah, also, tempo runs are more important for 5km than 400m.

haha the term workout warrior sounds funny to me.

I always want to race hard, but i've had dead legs on the day of the race, and even guys who I would destroy in practice would be behind me..

I'll stick with him and report back next week on how i do. It's the last race i gotta give everything I've got.

Do you guys have any suggestions for fruits or even foods to eat prior to the race to not get "dead legs" again?

2 weeks ago on Friday we did a 2mile tempo twice..we had to hit 2miles under 14, we got 13:47 then go run a recovery mile, and moment we got back, we had to do another and we got 13:50.

I Appreciate all the responses i've gotten so far.

Ya man, you need to do longer repeats. The repeat quarters are working on your anaerobic threshold but if you are trying to run 17:5X you don't need that sort of speed you need a better aerobic base so running through the summer would help, but right now you need to try like 1000's or miles at race pace. Oh and you should just take the few days before the race easy.

'@athleticscoach

What do you mean by reps too short?

And for that workout, every mile i have exactly 90 seconds until i start the next one?'

Rep = repetition 400m is too short for a predictor

When I put recovery at 90 seconds what else did you think I mean?! You get no recovery at all in your race

It's not a training session but the predictor session for 5km. Anything else is open to too many variables eg runner with poor endurance could easily do you sesssion and give an incorrect prediction for 5k

Better to just train and do the race anyway without wasting your time with predictions

ukathleticscoach wrote:

'@athleticscoach

What do you mean by reps too short?

And for that workout, every mile i have exactly 90 seconds until i start the next one?'

Rep = repetition 400m is too short for a predictor

When I put recovery at 90 seconds what else did you think I mean?! You get no recovery at all in your race

It's not a training session but the predictor session for 5km. Anything else is open to too many variables eg runner with poor endurance could easily do you sesssion and give an incorrect prediction for 5k

Better to just train and do the race anyway without wasting your time with predictions

Ah alright i understand, but the point of this workout wasn't for a predicting 5k just posted it here since it was really tough & wanted peoples opinions as to how i would do.

Yes sir! Is it alright my legs still feel heavy from that workout? (did it friday),i read on letsrun people do long slow runs to get rid of their heavyness in legs..does this really work?

Well it was a week, and raced today..

20:05 =/ on a very windy/muddy day on the course, i previously 4 weeks ago ran 20:30 on it with a messed up knee, but it was no where near as hilly or muddy as it was today.

Not quite exactly glad with my time..and i feel like i could have done much better STILL. I hit the first mile @ 6flat, thats slower then our "michigan" workout on tuesday and as well from the last time i raced there (hit the 1st mile at 5:50)

And felt like i was going after past the 1st mile since i tried catching other runners, and ended up @ 2nd mile 12:35..and passed more people, pushing more and still a slow time.

Just wanted to share that with you all for the advice everyone gave me, seemed right to share my time today.

On another note I will be following a schedule my 15min 5k friend will have me doing, he said it will peak at around 60mpw or more depending on how i am feeling, and biking on "rest" days hopefully i can utilize my speed more in the 800/1600 and this winter season training will help tons.

i don't know if this helps but about a month and a half ago i ran a workout of 14 400s with 200 jog and i ended up with a pr of 18:20 although at districts i did beat about 5 or 6 guys i knew that run mid 17 and was about 10 secs behind a guy who is about 17 flat.

here were my times for the 400s

61,72,71,69,71,70,67,71,72,71,70,71,71,66

btw the first was ment to be some what fast.

hsrunnerkid wrote:

10th 1:15 (super kick at the end)

You are leaving your races in training. You did a hard fartlek the day before and ran yourself sick on that workout. You are running a minute slower now than back at the beginning of your summer base period. Stop killing yourself in workouts.

I have 12-13 boys and one girl who can go under 20 min. Maybe my top guy (16:58 5k) could do that workout, but I doubt anyone else could. My girl who runs mid 18s couldn't come close to that workout even if she took a very slow 400m recovery jog.

If you really want to improve over your next 1.5 years of HS running, you will stop killing yourself in workouts and run them at the appropriate pace. If you went 82-84 your 400s, you would have felt fine at the end and fresh and confident for your upcoming race.

Read this

and take this lesson forward

'Ah alright i understand, but the point of this workout wasn't for a predicting 5k'

Then how are we supposed to use it to predicict

Just run the race, your body finds its own pace not your mind.

go out in a 5:50 first mile and see how your feeling.

400s are for track, run some mile repeats

Hey dude I know that the time for districts has long passed but if you can read this it might be of help to you. I am 33 yr old 18:24 5k runner who started into the sport at 2014. 400 repeats are basically for speed and it will help to some degree with running economy. The problem is that one could be good at running 400s (as they are anaerobic in nature) but not training effectively to race at 5k pace. While VO2 and Anaerobic workouts can significantly improve 5k times, running economy and stride length trumps everything. Longer intervals such as 4 minute intervals would help improve VO2 and running economy and also allow for opportunities to work on stride length. Running drills such as the B Skip and plyometric exercise such as bounding willing also help you to spring of the ground with more power and thus help in increasing your stride. Try 4 reps by 4 minutes with 1 minute active rest and you'll see a big difference in your performance. It goes without saying that you cannot run these 4 minute intervals at 400m pace. Therefore pace yourself so that you can run through the interval. It should feel like your threshold pace and the beautiful part is that VO2 starts to accumulate from about 2 minutes so effectively a four minute interval should see you accumulating about 2 min at VO2 effort. Hope this helps