Hello dear friends,
A bit of info for yous
I run about 90mpw.
Just finished 6x1000 in 3:03-3:04-3:07-3:04-3:05-3:02 off 90 secs standing rest. Did it solo with a fairly strong head and tailwind on the straights.
Worked hard but was not dead after. Could probably have done it a few secs (4-5) if I had a pacer.
What can I run for a 5000?
Thanks
Probably what you did for the workout (avg. 3:05 per k). Go through 3k like that, see how you feel, and then pick it up for the last 2k - by the time you hit 800 left, you should be good.
8x1000m with 200m jog predicts 5k time well (average pace on 1000s you can run for 5000).
You did 2 laps less. Some 30 seconds more recovery. And also "easier" recovery.
How many seconds would you run slower on above mentioned workout? 5 seconds? 10 seconds? Not more than that seeing that you run very much miles.
I give you sub 16 at least. Probably a bit faster. Do you have more workouts, recent races, PR's?
3x3000 (2mins) - 10.10-9.54-9.42
5x2000 (2mins) - 6.42avg
25x400 (30 secs) - 75avg
Pr's 2.04 (800), 4.13 (1500), 8.56 (3k), 15.55 (5k), 33.07 (10k)
Surely a decent set of 1000m's.
The session doesn't provide too much information on regards to your performance over five consequtive 1000m's though.
There's quite a gap between your set of 2000m's and 1000m's.
It could just as well be the case that rather than great endurance, you posess a great ability to recover in the rather ample 90 second recovery.
15:29
15:45
15.35 should be goal pace going into your next race
With that amount of rest this is designed as a tempo workout(and I probably would have done more). If that's the case then you should be able to run 15:00.
If it wasn't your tempo pace then you should have run a couple seconds faster on each one and taken 2:30 rest. If this is the case then I'll agree with everyone else and say more like 15:30ish
I don't know who designed the workout, but it was kind of pointless unless this is like your last race of the season or something, but then again if you were tapering you wouldn't be running 90 miles this week.
In the one scenario, if you're running 90 miles a week and you're only getting 6k of tempo volume you need to reevaluate your schedule.
On the other hand, if this was supposed to be a Vo2 session, you didn't take nearly enough rest, thus you could have ran the intervals 5-10 seconds faster.
Much too much rest imo. 30-45s is enough at tempo pace if you do 8-10mi of work split into 3/4-1milers
steeple time wrote:
With that amount of rest this is designed as a tempo workout(and I probably would have done more).
Btw I'm going with 15:34. She specified it was a predictor session not a vo2 max or tempo workout
Listen wrote:
Much too much rest imo. 30-45s is enough at tempo pace if you do 8-10mi of work split into 3/4-1milers
Btw I'm going with 15:34. She specified it was a predictor session not a vo2 max or tempo workout
90 seconds is a little long for 1k tempos, yes. I just don't agree with anything under a minute unless you're doing like quarters. Unless you can go mid 14s for 5k I just don't think you're actually gaining enough from running your actual tempo pace.
Also, there was no "specification" of being a predictor workout, whatever the hell that is. Why would you even do that? What a waste of a day. I hope people don't make workouts to get serious predictions on here.
The 3x3k and 5x2k workouts are 15:15 training paces. Hit it Requester of Predictions.
Serious predictions on here is what it's all about. Just wait for my next topic; what can I run for a 10000?
Btw anyone got a good 10k predictor?
Anyway, why is running at estimated racepace a bad thing mr time?
32:46