I have been doing great work for the past 2 months. I have ran 12 mile distance runs at about 5:25 pace finishing the last 6 at 5:12 pace somewhat comfortably. Mile/2k repeats at 4:35-4:40. Also 85% of my distance runs have been at sub-6min pace @ 50-60 mpw. I ran a 9:10 3200m being able to speak full sentences at a time the whole way just a few days ago. My PR is 14:39 which I ran 7 months ago. I'm hoping I'm ready, what does letsrun say? Sub 14:00? 14:15?
What are the details on your mile/2k repeats?
Like 2x2000m @5:50 1600m @4:37 3x400 @69, 66, 64. Medium-hard effort but my legs feel more refreshed than anything.
Hillbilly Loop wrote:
What are the details on your mile/2k repeats?
Freshman 5k runner wrote:
Like 2x2000m @5:50 1600m @4:37 3x400 @69, 66, 64. Medium-hard effort but my legs feel more refreshed than anything.
Hillbilly Loop wrote:What are the details on your mile/2k repeats?
What was the rest?
5 min for the 2k, 4 after 1600m, 2 after each 400, which was too much.
The rest is a little much. Your 12 miler and the rest of your mileage is on, but your 2k/mile/400 workout is probably the best indicator at the moment and, to me, it doesn't say sub 14. You're definitely on the right track though and getting close.
Anyone else have suggestions?
feet
It is really hard to say. Your long tempos indicate great strength, but that could translate to a variety of 5k times. Your speed workouts, though solid, don't really give a whole lot of information as to how your body will react to running 67s. I would be more interested in seeing how you felt running 800s and 1000s at 2:14/2:47 with only 60-90 seconds rest. My first time under 14 was preceded by a ton of 600s at 66.x with little rest, so the pace was dialed in. My final tuneup was 5 800s in 2:13 and they felt very smooth.
So, I would say you are certainly knocking on the door but I can't give a definitive answer without some more 5k pace sessions. Based on your PR alone, I would be more inclined to say 14:10-14:15 since dropping 40 seconds is very tough.
Thanks I have a 5k next week we'll see how it goes!
your rests are fine on the 2k reps.
you have a shot at 14 soon enough but I'd guess you are better at 10000
long term.
I don't think your workouts indicate a sub 14 minute 5k. My guess is 14:25.
Same freshman wrote:
Thanks I have a 5k next week we'll see how it goes!
And why are you trying to run sub 14 in mid march? Are there any quality races this early in the outdoor season? (unless you're not in the NCAA system...)
If you don't have a pacer or a decent race I'm going to revise my prediction to 14:35.
Sorry man, I think that you're in good shape. It's just that people don't drop 40 second PR's in mid-march for the 5k, and there are rarely good races this early in the season. If progression is solid I would be surprised if you ran sub 14:20 by the end of the season.
17 mins
ukathleticscoach said: 17 mins
_____________________
Pretty early on a Sunday morning to be drinking.
the LRC message boards - where anything less than 60s rest between intervals is too much. you are fit. 14:10-14:20. guy who said ony 14:35 is on crack.
Hillbilly Loop wrote:
The rest is a little much. Your 12 miler and the rest of your mileage is on, but your 2k/mile/400 workout is probably the best indicator at the moment and, to me, it doesn't say sub 14. You're definitely on the right track though and getting close.
Anyone else have suggestions?
Freshman 5k runner wrote:
I have been doing great work for the past 2 months. I have ran 12 mile distance runs at about 5:25 pace finishing the last 6 at 5:12 pace somewhat comfortably. Mile/2k repeats at 4:35-4:40. Also 85% of my distance runs have been at sub-6min pace @ 50-60 mpw. I ran a 9:10 3200m being able to speak full sentences at a time the whole way just a few days ago. My PR is 14:39 which I ran 7 months ago. I'm hoping I'm ready, what does letsrun say? Sub 14:00? 14:15?
the best indicator would be what kind of intervals you are able to do at 1200-1600 distance, and what kind of 400 meter repeats. i would say 1200 's x4 at 3:15 with 2 1/2 min rest or 12 x 400 at 62-63 with with about min rest. Also those long runs are probably more harm than good. if that pace cut them to 6-8 miles @ 5:15 or 15-18 miles at 6-630 pace.
milk was a bad choice wrote:
the LRC message boards - where anything less than 60s rest between intervals is too much.
you are fit. 14:10-14:20. guy who said ony 14:35 is on crack.
With intervals, rest is what matters. Anyone can do 4:35 mile repeats...with 15:00 rest. How do you expect to run an entire 5k at 67s if your workout consists of 2ks at 70 with a 5 min break!? If the 2ks were at 67-68 then yeah, 5 min would be fine. But they're 3 seconds per lap slower than goal pace. Does it make sense to run slower than goal pace with nearly 1:1 rest?
Did you run 8:05-8:10 indoors for 3000? Or 4:08 or faster for the mile?
If you did that and can run 4 times 1600 at 4:28-4:32 with 3 minutes rest you can break 14:00.
You sound like you are in great shape. I say 14:10. Later this outdoor season I'm sure you will break 14. That's some awesome improvement you've made in 7 months, too. Keep it up.
I just assumed that it would make sense, because to break 15:00 I did workouts at about 5:00 pace and mileage alot slower, about 6:15-7:00 pace.
Hillbilly Loop wrote:
milk was a bad choice wrote:the LRC message boards - where anything less than 60s rest between intervals is too much.
you are fit. 14:10-14:20. guy who said ony 14:35 is on crack.
With intervals, rest is what matters. Anyone can do 4:35 mile repeats...with 15:00 rest. How do you expect to run an entire 5k at 67s if your workout consists of 2ks at 70 with a 5 min break!? If the 2ks were at 67-68 then yeah, 5 min would be fine. But they're 3 seconds per lap slower than goal pace. Does it make sense to run slower than goal pace with nearly 1:1 rest?