Workout
6x1k (400 jog rest), 2x800 (400 jog rest), 3x400 (400 jog rest)
1ks:
Average of 3:29
800s:
2:52s
400s:
78s
Not all out, but pretty close. Understand the obvious limitations of prediction here, but relatively inexperienced and want to establish a goal pace.
Promise to report back.
Newtothe5k wrote:
Workout
6x1k (400 jog rest), 2x800 (400 jog rest), 3x400 (400 jog rest)
1ks:
Average of 3:29
800s:
2:52s
400s:
78s
Not all out, but pretty close. Understand the obvious limitations of prediction here, but relatively inexperienced and want to establish a goal pace.
Promise to report back.
how much rest between the different sets?
if you just showed me the 6x1k workout, i'd say 17:45
if you took a good break before going in to the 800s and again before the 400s, it shows you were pretty much cooked b/c those 800s and 400s were slow.
Just the 400 jog between sets. Was definitely pretty cooked going into the 800s...was feeling better in the 400s and could have pushed them faster, but didn't want to fall into the trap of cranking the short stuff for no additional gain.
what's your PR and what shape do you think you're in?
PR of 18:30 from this summer, but relatively new to the sport. Also ran a mile in 5:00 even, so figured I was weak aerobically given the disparity and have been working on extending my range. More miles, longer intervals, more tempo work. I feel like it's beginning to pay off and am hoping to break through 18 mins in the coming weeks as an initial goal. Seem reasonable?
yeah, you have a great shot at breaking 18. good luck.
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