15.30 5k?

This is a good read for 5k specific workouts.

http://runnersconnect.net/running-training-articles/5k-specific-training/

Those 1k's look good, but with that much rest, it's hard to say whether it correlates to 15:30. The 400's are nothing to write home about. Everyone works out and races differently, so its very well possible to go 15:30. Best of luck!

I'm going to guess no. I don't think you have the strength. You slow down as you go up in distance, your total volume isn't that high, and you take long rest.

The 400s are pretty fast for running a 15:30, but 15 isn't that many. When doing 400 repeats, it's numbers 15-20 that are really killer.

The thing that really makes me question whether you can do 15:30 is the 10 miles at 6 minute pace. When I was just getting to 15:30, I wouldn't have considered 10 miles at 6 minute pace to be a workout. It would've just been a solid bit of high aerobic volume. It wouldn't have left me tired the next day.

Anyway, I hope I'm wrong. Good luck!

thanks for the thoughts!

i am consistently running about 60 miles per week, i just didn't share all of my workouts, but there are plenty of slow runs there.

as for the 10 miles 6.00 pace, i think it tired me because the day before I had these 4 sets of 1,000 (3.02 average) and the following day the 4,000/2,000

anyway, I agree with you i'm more of a 15.45-15.50 shape right now (my PB is 15.58 six months ago so i guess cutting 28s is just too much)

today i have an important workout, will be doing 6 x 1,000m resting just 60s and i hope to be close to 3.10 for those, if you don't mind it would be great to hear the thoughts of you too on these ones.

15.3 is 15:18

15.5 is 15:30

so which are you asking about?

sorry i mean 15'30" and 15'50".

just finished 6 x 1,000 - average 3.11 with 60s rest.

i guess that's a good predictor that i can run at least 15'50" 5k right?

I remember doing 5 x 1,000 before a 5k race resting 60s and my average was exactly the same average of the race.

15:50 seems about right, maybe a bit faster. depends on a lot fo thigns

speaking of 10 miles at 6 minute pace why dont you take a crack at my question thanks so much ...

I think the 3min recovery in the 1k set is too long, drop this to 2min and for a 10mile tempo you should be comfortably hitting around 05:50 pace.

I would agree, probably more like 15:50 shape

I will also be running 5000m my first time in track in a week, but let me tell you that it doesn't sound like you can do 15 30 based on those workouts. Maybe a 15:50 would be more reasonable.

you see, i also did 1000m reps averaging 3:02 like you with same 3 min rest but i did 6 instead of 4 (i did it alternating each 500m with a friend and i closed in 2:55)this was in middle november 4 months ago, maybe my endurance was been lowering since then because i'm getting significantly faster.

that 4000m though, is very good and considering that it was done in training i could very well see you splitting 12:40 in a race with competition and the early adrenaline going on.Last Km is a killer or so i heard. It seems like those 400m reps are better than the 1000m workout.

I would like to run my 5000m under 15:35 (i already splited a 16:20 in a 10K race and a 16:12 in a 6,5K race on a quite hilly course)

My coach says that i probably wont run that time, but then again he said that i coudn't run 10K under 34 and i disproved it by running 33:49. Stay focused,good luck and enjoy it!

Workouts I did before dipping under for the first time, straight from my log:

7x800 with a 200 jog averaging 2:28 (felt pretty easy)

7x400 with a 400 jog averaging 61 (I was a 800/1500 guy)

4x2k with 30 seconds rest (7:02, 6:57,6:54, 6:58) this was a tough threshold workout

3x3k with 30 seconds rest (10:47, 10:42, 10:38) moderate threshold workout

3x1200, 600 with 30 seconds rest (3:44, 3:39, 3:42, 1:42) this was very hard

Start off fast and don't slow down. If you do have to slow down then try to only do it at the very end

zyzzzz wrote:

Start off fast and don't slow down. If you do have to slow down then try to only do it at the very end

I agree, except that I don't think he should slow down at the very end. Maybe if he really does need to slow down, do it at about the mile 2.25 point. But (and this is important!) quickly speed back up and, if anything, speed up even more at the very end. Don' want to get passed by a kid with a kick after all.

thanks for your comment and good luck on your race.

i agree with you, my 400m repeats are way better than my longer ones.

actually this week i've closed 12x400 resting 90s, all of them between 68s-69s

about your 15:35 it depends on your characteristics as a runner. I've run a 10k in 33:15, and my splits were 16:30 and 16:45 (15:50 shape for 5k). I've also run one 33:22 and another one 33:35, so for me running a 15:35 5k is way harder than this 33 10k.

i'd say you are also 15:50 shape, that's why a 16:20 5k split for the 10k was so hard and you had to slow down to about 17:30 second half.

these workouts seems very hard to me.

I could never run a 7x400 averaging 61, also I dont think i would deal with only 30s rest for long intervals as 2k and 3k

your 800s seems doable though

what's your question?

rfmaioral wrote:

these workouts seems very hard to me.

I could never run a 7x400 averaging 61, also I dont think i would deal with only 30s rest for long intervals as 2k and 3k

your 800s seems doable though

ignore those 400s...he's a mid-d guy moving up to 5k. that's why his threshold workouts are...well...slow. 3x3k in 10:40s is not fast at all for a sub-16 guy. thats just ~5:45/mi which should be really easy. the 30 seconds rest could be taken out and it's still be easy.

i think that your 12x400 in 68-69 w/90s is a good sign. thats about what i'd do and i'm in 15:20-15:30 shape.

as for 7x800 in 2:28, that's good but not great. if it's easy, then you should be in at least 15:45 shape

before i ran 15:46, i was doing stuff like 5x1k in 3:07 (3min rest), 5x1600 in 5:12ish (3min rest), 6 mile tempos in ~34:00.

as for a 10k time, a 15:40 guy could run anywhere from 32:20s to 34:00. most likely around 32:50. (i use 5k+40sec doubled for a 10k time)

so, i said that i'm currently in ~15:25 shape. here are my recent workouts for you to gauge off of:

feb 7th: 400-800-1200-1200-800-400 in 68, 2;26, 3:44, 3;43, 2:24, 63 w/equal time recoveries. this was hard

feb 11th: 5x1mi 5:07, 3min rest

feb 18th: 11mi fartlek avg ~5:50/mi. intervals were 3-4-5-6-6-5-4-3-2-1 minutes with 3min rests

feb 21: 12x400 in 69s. ~1min rest

25th: 7x1k at 10k pace (3:12/km). easy workout

mar 4th: 6mi tempo in 34:00, 5x200 in 33,33,32,31,29

i'm about to race a half marathon shooting for about 5:36/mi. for reference, last year after running 15:46 i ran a half in 75.

those 400 reps are very good, 1 month ago i did a similar workout averaging somewhere beetween 67 high and 68 low with 1 min rest but only 10, However me and my buddy alternated the lead until the 7th, where he dropped me and he did the last 3 in about 64 -65.(drafting helps a whole lot especially in longer distances, you could probably remove 1 second on average).

About my 10K, the funny thing was that the course was like uphill from 7 to 9km which would explain that big positive split. The first 5 went relatively easy i felt ''good''

I think that my pace fell off quite a bit in the last 3rd of the race, i remember doing 4 minutes in the 9th kilometer, but then the last km was fully downhill and ended up doing 3 04. not bad considering i had a 35 34 before that. The fact that you are able to perform under 34minutes several times shows good consistency and solid base, consider doing some 200m-300m repeats with low rest to improve leg speed, those often underated workouts help a bunch even on longer races not only for 1500m. Good races man!

thanks for the great comment!

it seems we have pretty similar workouts. Last year I ran a 15.58 5k and finished a high 75 half.

5 x 1km 3.07 rest 3 min seems ok for me, as I just finished 4 averaging 3.02

agree with your conversion from 5k to 10k - if a 15:40 5k equals to 32.50 then it matches my 33:15 right after my 15:50.

about your recent workouts:

- don't think i would handle 5x1 mile 5.07, maybe 3 or 4 maximum.

- 11 mi fartlek avg 5:50, maybe i would finish but it also seems very hard

- 12 x 400 69s - i could handle just finished one and actually averaged high 68.

- 7 x 1k (3:12 - could handle but wouldn't call it easy). I've done 6 of these resting 60s but it wasn't easy.

so my guess is, I have a good quarter mile speed but i dont have enough strenght to sustain that - that's why you are 15:25 shape and I am more probably around 15:40.

thanks again!