If you can do that in 6:00 each, what does that suggest for a 5k time?
What about 5:50 each?
If you can do that in 6:00 each, what does that suggest for a 5k time?
What about 5:50 each?
17-18 minutes
if that is your 10k pace and assuming you are aerobically weaker as the distance goes up, for 6/mi you should be able to run 17:00-17:30. A 37:30 10k (6:02 pace) is worth only a 18:00 5k. If you can run these in 5:50/ mi I would say you are ready to 16:45-17:15 depending on how weak you are aerobically. Depends how the workout feels as well. If it is tempo effort and you feel good, you might be able to go 5-10 seconds below. Then again, I am assuming you are aerobically weaker as the distance increases. It all depends on the type of runner you are.
Depends. I used to do this workout a lot in college. My sophmore year I was doing 5:10s down to 5:00 and ran in the 15:30s, the next year I was doing 5:20-5:30 and ran 15:10.
I have done 6x1 mi w/minute rest and was in 17:30 shape for 5k. But, I am more of a 10mi and up runner. 5:50 would indicate closer to 17.
I've done a 5 mile tempo at 5:55 pace recently. Also, 2x2 mile in 11:40, 11:20.
I'm going to try this session and start out slower at 5:50-6:00 and I'm hoping to be able to work down to ~5:40. If i did that I'm thinking i could be in ~16:30 shape for 5k.
~16:40 shape***
6X1 mile with 60 sec is what Dr Daniels calls "cruise intervals". This is a threshold session. It suggests that you can run 5K faster than this pace but it does not suggest how much faster, particularly if you have not been training at faster paces. And some people who have not been training at paces faster, simply cannot go much faster.
4X1 mile faster with 2-3 min will tell you what your 5K fitness really is. If you cannot run 3-4X 1 mile in 5:20 with 2 min rest, you will not be able to run at that pace with no rest.
ffgfg wrote:
17-18 minutes
It relates to about a 17:30 - :40 for me.
i planned to start at 5:55ish and cut down to 5:40 if i could...just did 5x1 mile with 60 seconds rest in 5;35, 5:34, 5:36, 5:42, 5:46. not the workout i wanted but whatever. looking back, i should've tried to go 5x1 mile cutting down: 6:00, 5:50, 5:40, 5:30, 5:20
For me it would just be easier to keep going, the 60 seconds rest just throws off my rhythm.
With 5 x 2 mile and about 60 sec rest at 5:50/mile I barely break 17:30.
I was in 17:35 5k shape when I did a solo 10k time trial run in 37 minutes (5:55/mi pace). I had a weak aerobic system though so I was faster the shorter the race distance was.
6 x mile with 1 min rest is a threshold workout. I remember doing a similar workout at about 6:04 pace.
6 min pace would probably indicate around 17:20 fitness. 5:50 pace would indicate about 17 flat fitness.
this of course assumes you have done race pace workouts to go along with the more aerobic based work.
I've run that workout at 5:50 pace and ran 16:49
Why would you do a workout like thus when 3 x 1600 in 5:30-40 accomplishes the same thing? You're just hammering extra nails in the coffin.
I am not assuming that you're doing 6 x one mile as a threshold workout.
was tonight mile rep night?
I put down 4 x 1600 a few hours ago but needed 3min rest to keep the quality up. I would need to slow down considerably if I had only given myself 1min rest. At that point I would probably make it a tempo run...
Tacked on 4 x 800 (again with 3min rest) after because they go so much quicker relative to the 1600's and bumps up the overall volume of the session while maintaining a quality turnover.