So here's the deal: just finished a workout that was super hard for me, nearly the max. i can go in training.
I've run 5 x 1,000 resting 60s, and i got: 3.14 / 3.13 / 3.13 / 3.14 / 3.12
then i've jogged for 6 minutes and done 5 x 400 resting 60s, and got: 72 / 73 / 72 / 73 / 70
how does that translate to a 5,000m or a 10,000m?
probably 16:40s or thereabouts. 5x1k shouldn't be all out at 5k pace, even with the short 1min recoveries.
as for 10k, there's no way to guess. could be 34:30s, could be 36:00. i i had to guess i'd say 35:10
I would say anywhere from 16:20-16:40 for 5k. I wouldn't be surprised if you are closer to 16:20 because you were able to run even pace. For 10k I will say 35:30ish.
15:45-15:55
I'll say 15.50~15.55
5 x 1000 with 60s rest is a good indicator of a 5000, so if you could keep an average of ~16.05 ~16.10 during this workout, you should be able to repeat as race pace. As you've done those solid 400s in the end, you should be able to kick in the end and run under 16. But you have to pace yourself properly to do that - try to keep 3.12 for the first 4,000 and my guess is that you can run a 3.05-3.07 for last km.
about 10k, no way 35-36. That should sound like a jog.
33:30 at least.
16:40. This workout would be hard to extrapolate to 10k
5k around 16:40 and ten 10k at least sub 36. But that's hard to tell.
If you want do have a good predictor for 10k, do 5x1600 with 90 seconds rest
south american runner wrote:
So here's the deal: just finished a workout that was super hard for me, nearly the max. i can go in training.
I've run 5 x 1,000 resting 60s, and i got: 3.14 / 3.13 / 3.13 / 3.14 / 3.12
then i've jogged for 6 minutes and done 5 x 400 resting 60s, and got: 72 / 73 / 72 / 73 / 70
how does that translate to a 5,000m or a 10,000m?
easily faster than 16:30 in good race conditions and assuming you don't go out too fast
i really hope most of you guys are wrong in your predictions.
my PR's are 16:18 for 5k and 33:45 for 10k and I really think i am in better shape now. When i've run these PR's i hadn't done a workout like this, but i doubt i could do it with the same paces, at least those 400s in the end i couldnt.
i can't believe those 35-36 predictions for 10k.
as for 5k I hope I can run sub 16. I appreciate all of your thoughts but i think you're underestimating this workout.
there is a bias on the board that interval work cannot predict track times.
of course interval sessions predict track times just as races predict race times.
if 1x 2000m predicts 10000m, why wouldn't 5x 1000m?
Forgot something: Post it here and then we can evaluate it. 5x1600 is not at 10k pace.
dsrunner wrote:
if 1x 2000m predicts 10000m, why wouldn't 5x 1000m?
Because there are no rests in a race.
Thanks OP for never posting your actual race result after this workout. It's so much more fun to make everybody keep guessing!
I wanted to come back and report that I ended up running 13:30. Thank you very much for all your help.