I did this on dirt, and i'm racing cross country. If i averaged 78, am I in the ballpark of a 16:20? I've been 45-50 for mileage.
I did this on dirt, and i'm racing cross country. If i averaged 78, am I in the ballpark of a 16:20? I've been 45-50 for mileage.
Averaged 77***
A predictor workout should be done with reps no shorter than 1/4 or 1/5 of the goal distance
mehew wrote:
I did this on dirt, and i'm racing cross country. If i averaged 78, am I in the ballpark of a 16:20? I've been 45-50 for mileage.
Never heard about it being used for 5K. 20x400 w/60sec rest interval is a classic workout used as an indicator for the 1500/mile. The rule of thumb is if you can hit 60 you are good for a sub 4 mile.
yes, since you ran this session on dirt, I'd guess 16:20 -- on a fast course
ps
most any interval workout is useful for predicting performance og it challenges you.
the reps needn't be 1/5 or more the goal distance...
are you kidding me!? 12x400 MAX is a mile pace session. many do 10x400. 20x400 at mile pace is not possible to achieve.
as for this session, if it felt comfortable i think 16:20-16:30 is reasonable for a 77 average.
gd predictor workout, yes, but your times were slow for 16:20.
Yes, it's a fine predictor. Some people race differently than they workout though, so it won't be perfect for everyone. Works for me though.
I once read from Steve Cram's training that 8x 400m with 60sec rest was a good mile predictor.
Doing 1k to 1.2k repeats would help prepare you more for the race and help you make a more solid prediction of your fitness on 5k. This workout works but... Its a little more "iffy" without a more specific workout.
Isnt it still early in the season? You should try to keep that pace and progressively move up in the distance of your repeats by seasons end.
I would say you're closer to 16:30 to 16:45 5k shape, however, some of it depend on whether you are a natural endurance athlete. For comparison, I ran 15:35 for 3 miles (16:15 or so 5k). That same year I routinely ran 25x400 with a 1min interval in 75-77 in flats. I was more of a 800/1600 guy though. Personally, I think 4xmile with a 3-min interval is a better 5k predictor. Should be able to run for 5k what you average on the intervals.
It's a good v02 max workout, although since the intervals are so short the pace will feel easier than they would in a 5k. I'd say you are in about 16:30-45 shape depending on how strong you are aerobically.
20 x 400 at 5k effort with 100 meter rest is one of the workouts Pete McGill proscribes for 5k specialists.
It's not as hard as it sounds because the pace is controlled.
So I suppose it probably is a good predictor of a 16:20
UPDATE; thanks guys, just ran 16:35 on a course thats not blazing fast, so im probably in sub 16;30 shape. solid predictor workout