Whenever I read of these workouts I always hear "5k pace", but I am skeptical that I could do 6x1k at 5k goal pace, let alone the reported 7 or 8x1k that people have said are good 5k paced sessions. Is it accurate to say that 5x1k is a 5k GOAL pace workout and 6x1k is a 5k CURRENT pace session. Also, would 2minutes rest be sufficient for these types of workouts?
If you are doing GOAL pace definitely 5X1k workout, If current pace i would say 6X1k, either way i hate 1k intervals so good luck with he workout
2:00 full rest is at the very short end of the spectrum. Long end would be 800m jog. Experiment and see for yourself. Longer rest=faster reps.
sra wrote:
Whenever I read of these workouts I always hear "5k pace", but I am skeptical that I could do 6x1k at 5k goal pace, let alone the reported 7 or 8x1k that people have said are good 5k paced sessions. Is it accurate to say that 5x1k is a 5k GOAL pace workout and 6x1k is a 5k CURRENT pace session. Also, would 2minutes rest be sufficient for these types of workouts?
7 x 1k at 5k goal pace on 2-3 minutes rest is definitely doable for relatively elite runner.
I am a 15:20 5k guy on 50ish miles a week if that helps.
What's the session for? Running a 5km? If so you need to build up to more mile reps.
2-3 mins looks like a long rest to me for 5 x 1km at 5km goal pace.
8/10 It sure is going to be funny to see everyone defend their position on why 5 reps is so much more beneficial than 6 and vice versa.
I suppose it wouldn't matter if you do one or the other. I hope this is towards the very end of your season. Why not try 8-12x1000 at 10 to 15 seconds slower that 5k pace with short rest, say 45-60s. That'll get you strong. Always think strength strength strength. Once you lay down the brick work, your body will do what you want it late season when it counts.