trying to make a comeback wrote:
What do you think I could run in a 5k (or 2 mile) based off of 8x800 with 400 jog averaging around 3:02?
I second the general consensus that those recoveries are too long/slow. HOWEVER - try to do 4x1600m, with 400m jog, and that average should be close to your 5k time. You should be able to hit that time consistently without dying (and slowing down) at the end. I'd do this 7-10 days before your race and a 400m tune up session in the run up to the race
Good luck
poor advice everywhere.
this kid has no reason to be doing mile reps.
400m recovery is fine for 800s.
8x800 could be too much if you don't have the base
and finally, answering the original query, you probably came close to your 5k pace. it is possible to do the same workout at ~3k pace if you really push it, or at ~10k pace if you are lazy. you need to race and find out.
I agree 100% here. 2:00 or so of recovery for 3:00 at 5k pace is just about right. If anything, you could get away with a little more rest rather than less. Doing full mile repeats at what would be 6:00 would be too taxing.This is a classic vo2max workout, which is typically done at 5k pace.The only caveat I would add is that intervals of 3:00in duration are on the low side of things, so you can sometimes push through them at a faster pace than you can maintain for a 5k; but that concern is mitigated some by the fact that you did 8 intervals (as compared to 6, which would be a common number of intervals to run if you are running moderate mileage (say 40 mpw)).Finally, since this is a 4 year old thread, shouldn't you have an answer for us as to what your 5k actually turned out to be?
just some old coach wrote:
poor advice everywhere.
this kid has no reason to be doing mile reps.
400m recovery is fine for 800s.
8x800 could be too much if you don't have the base
and finally, answering the original query, you probably came close to your 5k pace. it is possible to do the same workout at ~3k pace if you really push it, or at ~10k pace if you are lazy. you need to race and find out.
Smoove wrote:
I agree 100% here. 2:00 or so of recovery for 3:00 at 5k pace is just about right. If anything, you could get away with a little more rest rather than less. Doing full mile repeats at what would be 6:00 would be too taxing.
This is a classic vo2max workout, which is typically done at 5k pace.
The only caveat I would add is that intervals of 3:00in duration are on the low side of things, so you can sometimes push through them at a faster pace than you can maintain for a 5k; but that concern is mitigated some by the fact that you did 8 intervals (as compared to 6, which would be a common number of intervals to run if you are running moderate mileage (say 40 mpw)).
Finally, since this is a 4 year old thread, shouldn't you have an answer for us as to what your 5k actually turned out to be?
just some old coach wrote:poor advice everywhere.
this kid has no reason to be doing mile reps.
400m recovery is fine for 800s.
8x800 could be too much if you don't have the base
and finally, answering the original query, you probably came close to your 5k pace. it is possible to do the same workout at ~3k pace if you really push it, or at ~10k pace if you are lazy. you need to race and find out.
If you think you can build a 5k just on 800m reps good luck with that, "coach"....
KAV wrote:
If you think you can build a 5k just on 800m reps good luck with that, "coach"....
you can't.
Who said that? I certainly didn't.
Assuming a reasonable level of present fitness, I would start with a 3-4 week period in which the athlete did reps (200s and 400s at mile race pace) one day a week, a 20 minute tempo run or cruise intervals another day, and a long run another day. The remaining days would be easy distance.
That would be followed by a 6-8 week stretch where the reps were replaced with vo2max intervals. The intervals would be anywhere between 3:00 and 5:00 in duration, so in this case, I would probably cycle through 800s, then 1000s, then 1200s. If the athlete was feeling up to it, I would let him try a 800/1200/1600/1200/800 workout at 5k pace as well since this would involve only 1 minute total outside of the range that I feel is most appropriate.
I would close out the training cycle with 2-3 weeks of reps and race modeling oriented workouts (sets of 400 at mile pace/800 at 5k pace/400 at mile pace is one of my favorites) one day, and cruise intervals book ended by sets of 3-4 x 200 another day.
Sincerely,
Coach
Last year I did 10 yassos @ 3:00 before a 5K and clocked in at 18:27. That said I think I'm a fast twitch guy and those 10 yassos weren't that hard. Mile at the time was 5 flat.
oh fuk 4 year old thread ha I wonder what his time was.
did same wrote:
Last year I did 10 yassos @ 3:00 before a 5K and clocked in at 18:27. That said I think I'm a fast twitch guy and those 10 yassos weren't that hard. Mile at the time was 5 flat.
10 reps is quite a lot, you should definitely be able to run 5K @ 10x800m pace, and probably even a few seconds faster per lap for 5K. Especially if you're >17 min.
8x800m could be many reps for a guy who is running 18:XX for 5K, to run them all at 5K pace. Work on your base first, that's a lot of hard running. Are you feeling energized and floating those last 2 reps faster than your first 2? Or is it a sore, cramped death march? If it's closer to the latter than the former, you've got to run more base miles at a nice, easy pace focusing on total relaxation. 9 minute miles could help you if that's the case, and it definitely won't hurt.
400m jog is totally fine, might even be a bit short.
disgraceful_admin wrote:
did same wrote:Last year I did 10 yassos @ 3:00 before a 5K and clocked in at 18:27. That said I think I'm a fast twitch guy and those 10 yassos weren't that hard. Mile at the time was 5 flat.
10 reps is quite a lot, you should definitely be able to run 5K @ 10x800m pace, and probably even a few seconds faster per lap for 5K. Especially if you're >17 min.
8x800m could be many reps for a guy who is running 18:XX for 5K, to run them all at 5K pace. Work on your base first, that's a lot of hard running. Are you feeling energized and floating those last 2 reps faster than your first 2? Or is it a sore, cramped death march? If it's closer to the latter than the former, you've got to run more base miles at a nice, easy pace focusing on total relaxation. 9 minute miles could help you if that's the case, and it definitely won't hurt.
400m jog is totally fine, might even be a bit short.
Thanks for the advice! Yeah, at the time I was doing mostly hard miles. My 400m was 58.6 when my 5K was over 20. A few months later, my mile was 5:00 when my 5K was mid 18s (5 minute mile predicts a low 17 5K). This was on 20-30mpw.
Plan was to lay down a bigger base over the winter and train for 10Ks and HMs and finally maybe BQ in sept of this year, but having a kid pretty much ended that.
Now that daughter is a bit older, I'm getting back into things though. Hopefully will get to sub 18 5K and BQ in 2017.
End goal is a low 16s 5K. I want to win a local 5K in my hometown where I grew up (I'm almost 34!).