5min tempo / 8 x 800m - 5k and 10k prediction?

A 5 min tempo isn't long enough to be a tempo

15:45 ish

Agreed you basically just started the workout with a mile in ~ 5:10ish. It's still a solid workout but if you wanted to start with a tempo then go at least 10 minutes. You basically did a mile at tempo effort so either do 2xmile or a 10 minute tempo.

He probably meant that he ran 5 minutes at tempo pace and then went straight into the 800s.

2 min recovery on 800s? Ridiculous.

17:10

To clarify, the session was as follows:

5min at tempo pace

4min recovery

8 x 800m with 2min recovery in between each rep

Is 2min too long? This is quite a standard recovery I think.

ms wrote:

To clarify, the session was as follows:

5min at tempo pace

4min recovery

8 x 800m with 2min recovery in between each rep

Is 2min too long? This is quite a standard recovery I think.

I always took tremendous amounts of rest times (compared to other runners on this site) during college. 2-3 minutes wasn't uncommon. However, I also ran a hard tempo during the week, another workout, and a negative split long run. That's 4 pretty quality sessions a week, so if I sacrificed one of them I guess I could have gone with less rest. I always performed jogging rest though, never standing.

Rest seems fine as long as every single workout you do doesn't include that much rest.

15:15-15:45. too hard to tell

i ran 15:15 of a similar session. hard to tell for the 10K with out more info (mileage, other workouts, etc.)

and don't listen to the LRC kooks who say the rest is too long (for some reason everyone on here things intervals need to be ball-busting workouts where you're bent over gasping for breath), 1:1 is perfect for VO2 max work & you did even less than that. allows you to run each rep at the correct pace & finish the last rep feeling as good if not better than the first (and maintain pace throughout).

GOLDSTANDARD wrote:

A 5 min tempo isn't long enough to be a tempo

15:45 ish

_________________________________

Agreed.

If under 30 years age,

your tempo should be 2-3 mile warm, 11-15 min tempo. 2-3 mile cool.

then cut down to 400's rather than 800's for the track repeats. Use only 200m jog through after each.

Focus more on 72-74 each. Do at least 8.

If over 30, cut tempo time by 3-5 min and number of track repeats by 1-2.

Focus more on strength for 2nd workout each week, like hills ,fartleks, and tempos.

Here's some further info:

Previous weekly mileage = 91

Typical week:

Mon: 6 easy / 6 easy

Tue: 6 easy / 5 track (intervals at 5k or 10k pace)

Wed: 6 easy / 6 easy

Thu: 6 easy / 7 tempo (5:45 pace)

Fri: 6 easy

Sat: 11 med (progressive, finish last 2 miles at tempo pace)

Sun: 15 (trail, hills 6:40 pace)

ms wrote:

Here's some further info:

Previous weekly mileage = 91

Typical week:

Mon: 6 easy / 6 easy

Tue: 6 easy / 5 track (intervals at 5k or 10k pace)

Wed: 6 easy / 6 easy

Thu: 6 easy / 7 tempo (5:45 pace)

Fri: 6 easy

Sat: 11 med (progressive, finish last 2 miles at tempo pace)

Sun: 15 (trail, hills 6:40 pace)

I personally think you'd be better off weighting you easy days towards one run: Ex: 8easy/4easy of Ex: 12 easy. You are hardly running easy runs further than one of your goal distances.

faliure2fail wrote:

I personally think you'd be better off weighting you easy days towards one run: Ex: 8easy/4easy of Ex: 12 easy. You are hardly running easy runs further than one of your goal distances.

I strongly disagree. There's absolutely no evidence that singles are better than doubles. He even has a long run in there.

I'd still say start the workout with 2xmile at tempo effort with a short recovery jog (2 to 2.5 minutes) between. Doing the one mile at tempo is basically just an extended warm up. Later in the season when you are racing that is fine as it maintains your lactate threshold. But this far you out you want to be building not maintain.