Most accurate 5k prediction workout? (Other than time trial)

4999 meters, 1 meter with 1:00 rest

Mb021498 wrote:

Ive heard 5x 1k with 2 min rests works, but should I go as low as 1 min rests for a more accurate prediction? What about 6 x 1k?

Are the results from this workout more optimistic than reality or is it pretty accurate? Ive never done a spec test for the 5k and want to do one properly.

5 or 6x1k is definitely a good workout, but the reps are short enough that it may not be accurate for runners who aren't as mentally tough. I've used mile reps some, but for my elite guys, my favorite is 3 x 1.5 with the first rep at a hard tempo effort, the second close to race effort, and the last at race effort or faster is a good one, imo. We take a 6-8 minute jog between reps. Example, last year I had a guy go 5:15 pace, 5:08, and then 4:55 on the last one. Its obviously not a workout you can run that often though because its a pretty tough effort.

5x1k race pace no rest

4 x 1 mile 90 seconds rest.

Pace indicates your 5K ability.

the lydiard time trial. run, just off 5k pace (suspected 5k pace), and don't kick.

cool, i want to try that 3 x 1.5 workout

5x1k with 1m rest is definitely not bad but for me i think the workout was easier than the 5k.

if you're more speed than strength-oriented, i think you need a longer interval for the repeat. i actually think 3 x mile with one minute rest will give you a pretty good gauge. 6 x mile with 1 minute rest i could sustain about 20 or more seconds a mile faster for 5k. but again, i'm more speed-oriented.

A different method that works for me. Run a 5000 on the track like you are RACING a 10,000. Subtract 30 to 40 seconds.

t94bell wrote:

4 x 1 mile 90 seconds rest.

Pace indicates your 5K ability.

Correct

bigtool wrote:

4999 meters, 1 meter with 1:00 rest

This. Although make sure you get a nice rolling start for that last 1 meter rep.