What are some good workouts?
What are some good workouts?
6x1k with 2:00 rest @ 3:24
3x1m w/ 60 seconds rest @ 5:28
4x1m w/ 400 jog @ 5:35
7x800 w/60 seconds rest @ 2:42-2:43
Those are good workouts, but don't neglect your lactate threshold and turnover. Throw in some 4-6 mile tempo runs at 5:50-6:00 and some 200s and 400s at 5:00 pace or so.
When I first broke 17, I was running 800s around 2:40, tempo runs 5:50-5:55 pace, and 400s at 73-75 seconds.
Your best best is to get the Jack Daniels book - it has dozens of workouts for exactly that pace (and every other pace)
This is a pretty good thread for me, since my PR is 17:0x and I want to break through that!
Agreed with most of the above, with some small modifications:
6x1000 at race pace (3:24) with 1:30 rest is my go-to for rounding into 5k shape. I feel like if I need 2:00 rest to hit this I am not there yet aerobically.
I'll do about the same thing, going for a broken ~6k of race pace, with 800s (8x800 in ~2:45 with 1:00 rest) and with 1200s (5x1200 in ~4:05 with 2:00 rest).
Agreed that tempos at ~5:55 pace are very important. I also do a lot of progressions and fast-finish long-runs (I'm more of a 5k/10k/half guy than a 1500/5000 guy). Never done intervals shorter than 800s - maybe that's my problem!
slartibartfast wrote:
When I first broke 17, I was running 800s around 2:40, tempo runs 5:50-5:55 pace, and 400s at 73-75 seconds.
I agree with this. I can hit 2:40's and 71-73 usually....it's the tempo's at sub-6 that I've never been able to do.
in addition to to the listed workouts, also try so 60 second drills. every 60 seconds start a 200. so if you do 34 seconds then you'll have 26 seconds rest. usually i would do 20 to 24 of these. my pr is 16:52.
16:59.99 wrote:
6x1k with 2:00 rest @ 3:24
3x1m w/ 60 seconds rest @ 5:28
4x1m w/ 400 jog @ 5:35
7x800 w/60 seconds rest @ 2:42-2:43
+1
These are great examples. I also went under 17 for the first time running 800s in 2:40 average as another poster mentioned. A workout i did the week of my 5k was 3*1k in 3:22s then 4*400m in 72s.
Run 3.1 miles in 16:59
Don't focus so much on specific times. Just go run your workouts within yourself and improve.