Decode these Workouts...

Training Advice/Discussion General

10 years ago 04/03/2014 10:23pm EDT

5k in 15:55 (felt smooth..not too hard)

8 minutes rest

6x400 w/ 2 min rest

62, 63, 61, 60, 59, 59.

I'm looking to go after every PR from 1500 to half marathon. Other recent workouts include:

13 mile long run w/ middle 7 miles at 5:25 av pace.

8x1k w/ 1 minute rest. Average: 3:05

3xmile: 4:42, 4:43, 4:36 w/ 4 min rest then 4x400: 63, 63, 62, 61

I've been at ~70 miles a week. Hitting 80 for this week and next week before I drop it a little and have fun with some races.

I have no clue what kind of shape I'm in because I haven't raced in a while. Don't want to go out too hard or too slow in a race...need a ballpark?

I'm scheduled to start racing in 2 weeks with a 3k, then 5k the next weekend, then 1500, then 5k, then 10k, one week off racing, then a half.

10 years ago 04/03/2014 11:29pm EDT

re: rc363702488

1500 - 4:01

5000 - 15:12

10,000 - 32:27

13.1 - 1:11

10 years ago 04/03/2014 11:34pm EDT

re: rc363702488

1500 - 4:01

5000 - 15:12

10,000 - 32:27

13.1 - 1:11

10 years ago 04/07/2014 6:00am EDT

re: rc363702488

Although it's impossible to tell you in waht kind of shape you are because it's all guess work I'll try...

- The long run is very good. So I figure you can run faster than 5:25s for a half.

- The 8 x 1k w/ 1 min. rest could be about your 10k pace.

- The 3 x mile could be about your 5k pace.

- When you are a good racer I'll go with 8:2x, 14:3x, 30mid, 1:08. When you are more a "trainer" I'll go with 8:45, 15:15, 32, 1:12.

Pikachu

10 years ago 04/07/2014 6:24pm EDT

re: Pikachu

If i was you I would shoot for

sub 4 1500

sub 8:40 3000

sub 14:45 5000

sub 31:00 10k

within a couple months if your fitness improves

Right now you are a bit off those times.

Last spring I ran 5x1000 with 200 jog in 2:54 average (last one in 2:50) and ran 14:41 for 5k. So take that for whag it is worth

10 years ago 04/07/2014 6:34pm EDT

re: rc363702488

wow Ryan those are some sick workouts.

I never worry about times going into a race. I just run smart and whatever happens happens. Try to do pace work in training and try to run as close as you can to that pace in the race with an even or slight negative split. Like with that 3xmile workout, maybe go for 440 splits in the 5k. Maybe try to run some tempos at half marathon pace. Those fast 400s at the end may be a good target for 1500m, just try to run 64s then sprint it in for sub 4. Hope that helps.

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