Do you think I can break 19 for the 5k based off of this workout (yes I know, not very fast)? 400 jog between everything, I know that's a lot of rest though.
1000: 3:34
800: 2:51
600: 2:07
400: 82
200: 37
800: 2:53
200: 35
Do you think I can break 19 for the 5k based off of this workout (yes I know, not very fast)? 400 jog between everything, I know that's a lot of rest though.
1000: 3:34
800: 2:51
600: 2:07
400: 82
200: 37
800: 2:53
200: 35
Too much rest to say.
Seriously. It's not complicated.
Go out and run 5x1k w/60s rest or something similar.
400m rest doesn't tell anything about anything.
I went back into my old logs for you....
When I was still developing as a runner, I ran 18:56 (and really flopped, since I ran 18:11 three weeks after that).
Anyway, four days after 18:56 I did 5x800 w/400 meter jog in (2:45, 2:54, 2:47, 2:52, 2:51).
If you can touch that workout, you've got in the bag.
intervals are more like icing on the cake.
do 4 miles at 6:30 pace with splits of 6:40, 6:30, 6:30, 6:20 (all in the last 800).
this will indicate sub 19 if you can do this a couple of time s per week.
I second the mile repeats or a longer progression run. You have too much recovery to make sense of your intervals. Good luck.
A week before running an 18:52 (hilly) 5K, I did 6x800 with 400 meter jog rest (and a 2.5 mi 8 min pace jog warmup) in 2:50 to 2:53 per interval. If you can do that and your 5K is flat, you're set.