predict 5k on 15x400

DNF

5k in 2 weeks wrote:

Runners,

Today I had a tough session on track: 15x400 in 70.5 avg. Last one was in 66.6, not all out. Could have run a couple of seconds faster. Recovery was 200m jog in 75

Weather was good. Ran solo. Any prediction on 5k? Prediction for 3k are also welcome.

Repeat 400's predict absolutely nothing when it comes to the 5k. They're too short. Doesn't mean they don't have value, especially early in the season/pre-season but they don't predict anything.

A predictor workout for the 5k should be 800m repeats at minimum, and even that is pushing it a bit. Repeat 1k's are my fairly reliable barometer for 5k fitness.

pin racer wrote:

5k in 2 weeks wrote:

Runners,

Today I had a tough session on track: 15x400 in 70.5 avg. Last one was in 66.6, not all out. Could have run a couple of seconds faster. Recovery was 200m jog in 75

Weather was good. Ran solo. Any prediction on 5k? Prediction for 3k are also welcome.

Repeat 400's predict absolutely nothing when it comes to the 5k. They're too short. Doesn't mean they don't have value, especially early in the season/pre-season but they don't predict anything.

A predictor workout for the 5k should be 800m repeats at minimum, and even that is pushing it a bit. Repeat 1k's are my fairly reliable barometer for 5k fitness.

Agreed. My 400m times always put me at a considerably faster race time than what I actually get. My 800's are much better. 1K intervals would be best.

Any predictions? 15:30? 15:40? 15:50? 16:00? 16:10? 16:20?

I know thatt this workout not the best estimator, but this is my hardest session this season till so far...

I could handle those in about 75s when I was in 15.55 shape, with shorter intervals of 60s

I'll say you should be aiming 15:30 or so.

Your rest was too slow. So even though you say you could run faster for each 400 if I go by the overall workout I would say some where around 15:50. The hardest part of predicting you time is we can't tell what your fitness level is based on 400's with a long rest. I agree with the other two posters 1k is a great predictor.

If you want a good predictor workout do 10x500 with the rest a slow jog strait across the field approx. 55m. Cumulative time should be fairly close

And based on this workout, which was also hard. But not as hard as today's one.

1200-3:50

(200)-1:17

800-2:24

(400)- 2:32

1200-3:50

(200)- 1:19

800-2:27

(400)-2:26

1200-3:48

(200)-1:21

800-2:25

You can predict more of this type of workout, but it was not my hardest workout.

Warhurst used to like this workout. 14 times 400 with 100 meter very slow jog recovery (about 35-40 seconds). 13:30-45 runners (Donakowski, Diemer, Scherer)typically would go 65-65-65-60-65-65-65-60-65-65-65-60-65-60. It pretty much felt about the same as running a 5000 meter race that had some very hard lap surges.

I'm guessing that workout you ran equates to 15:25-30 at best. Basically I'm just adding up your average for 12.5 laps and adding 30 seconds.

I like the workout above mentioned about 10 times 500 with a 55 meter jog recovery. That would be a pretty close predicter I imagine.

5k in 2 weeks wrote:

And based on this workout, which was also hard. But not as hard as today's one.

1200-3:50

(200)-1:17

800-2:24

(400)- 2:32

1200-3:50

(200)- 1:19

800-2:27

(400)-2:26

1200-3:48

(200)-1:21

800-2:25

You can predict more of this type of workout, but it was not my hardest workout.

I still say 15:25

15:25? doubtful more like 15:45-55, I could handle this workout and havent officially cracked 16, mostly because I havent raced 5k in a long time

More predictions? I let you know what I've run.

BUMP

I ran 15:40. Next week I run another 5000m. I think I will run faster then.

This workout also had too much rest to be a good predictor, but I'm still curious what you guys think I could run....

8x800 with 1:50 recovery, times were

2:38

2:39

2:36

2:38

2:35

2:32

2:35

2:31

I think sub 17 is achievable for you

I ran 15:26 this time.