5x1000m

not much, I've avg'd 3:20's in that workout before and then raced a 5k in 17:48

1999 wrote:

not much, I've avg'd 3:20's in that workout before and then raced a 5k in 17:48

Agreed. I've never done that workout and have run 5k much faster than 17:48.

5k time if its relaxed

This was one of Frank Horwill's indicator workouts. 5K race performance if done with 60 second rest. More commonly done is 6X1000 at 3K pace with 2:00-2:20 rest.

1999 wrote:

not much, I've avg'd 3:20's in that workout before and then raced a 5k in 17:48

beer can wrote:

Agreed. I've never done that workout and have run 5k much faster than 17:48.

1999, that's weird that you could do 16:40 pace with just four breaks of 1:00, but couldn't come within a minute of that in a 5k race. Sounds like you were weak aerobically at the time, I'm sorry to say.

And then, beer can can run a faster 5k but CAN'T do this workout?

One guy can do the workout but can't make the prediction, and another guy can make the prediction but not the workout...

Wait, it's starting to sound like this might be a great predictor!

young master wrote:

1999, that's weird that you could do 16:40 pace with just four breaks of 1:00, but couldn't come within a minute of that in a 5k race. Sounds like you were weak aerobically at the time, I'm sorry to say.

No, sounds like his best race of the year was in that workout. Whether you have more speed or endurance, if you can run this thing averaging 3:20 with 1 minute rest you should be racing it in 3:20 or faster.

coach d wrote:

This was one of Frank Horwill's indicator workouts. 5K race performance if done with 60 second rest. More commonly done is 6X1000 at 3K pace with 2:00-2:20 rest.

No, it's not his predictor which is on Serpentine running site is 4 x 1 mile 90 secs rec

Hardloper wrote:

young master wrote:

1999, that's weird that you could do 16:40 pace with just four breaks of 1:00, but couldn't come within a minute of that in a 5k race. Sounds like you were weak aerobically at the time, I'm sorry to say.

No, sounds like his best race of the year was in that workout. Whether you have more speed or endurance, if you can run this thing averaging 3:20 with 1 minute rest you should be racing it in 3:20 or faster.

Read again, my friend. We agree entirely on your last point.

young master wrote:

Hardloper wrote:

No, sounds like his best race of the year was in that workout. Whether you have more speed or endurance, if you can run this thing averaging 3:20 with 1 minute rest you should be racing it in 3:20 or faster.

Read again, my friend. We agree entirely on your last point.

Wtf? Were you in a coma for the last year and just snapped out of it and came here to resume this thread?

Hardloper wrote:

young master wrote:

1999, that's weird that you could do 16:40 pace with just four breaks of 1:00, but couldn't come within a minute of that in a 5k race. Sounds like you were weak aerobically at the time, I'm sorry to say.

No, sounds like his best race of the year was in that workout. Whether you have more speed or endurance, if you can run this thing averaging 3:20 with 1 minute rest you should be racing it in 3:20 or faster.

whats the difference between a 5k and 5x1k with 1min break? riiiight...it's the 1min break! so why should you be able to run 5x1k without 1min break in the same pace?

kurgen wrote:

whats the difference between a 5k and 5x1k with 1min break? riiiight...it's the 1min break! so why should you be able to run 5x1k without 1min break in the same pace?

Because a 5K is a friggin race not a workout.

Anyone who runs a slower pace in the race either went out way too fast on race day or actually rested more than just one minute between 1K reps and lied about it.

1min is to much time to recover to say that workout should be in 5k racepace imo

I don't know what sort of indicator it is (but logically 6-8 of them is a better indicator), but it's an excellent aerobic workout for a middle distance runner.