so my coach sent me this training today, which i found to be very strange. I had never done these sets with such a long jog (~5 minutes) between.
he also told me i should be able to finish a 5k 2-3s over my average of this exercise.
my average was 3:05 with a 3:02 last one, but I think it would be very hard to believe i could finish a 15:35 5k.
The rest portion is too long, but if anything it would be good for practicing efficiency at that pace.
make the rest in 70 seconds jog, and then it will be a good indicator of what you can do.
Depends on where you are in a training cycle. If you are early in the cycle, that workout could be used as an introduction to race pace work.
If you are very late in the training cycle, that workout could be used to maintain sharpness while allowing your legs to recover.
As always, there are lots of variables to consider when you try to guestimate a race performance from a training result. In this case, the workout is a very poor predictor of what you might do for a 5k race. The workout would tell you a little bit more about what you could do for a 1500-3000, however.
What are your current PRs at 1500m, 3000m and 5000m?
dkny64 wrote:
What are your current PRs at 1500m, 3000m and 5000m?
4:14 - 9:24 - 16:14
That session is a pretty good 3k race pace indicator. I'd guess your 5k pace to be more like 3:15/km based on what you told us. Roughly PB fitness, sounds like.
back to running wrote:make the rest in 70 seconds jog, and then it will be a good indicator of what you can do.
Agreed. The same session with 2 jog instead of 5 mins jog is a pretty good 5k race pace indicator.
200 jog...
So you ran 5 x 1000m at better than current 3000m PR pace - nice. Sounds like a good first step to significant PRs at 3k and 5k.
at LR some are reluctant to admit benefit or predictive power for interval work however set the work/rest ratio. slow or moderate continuous is all they will ever believe in.
I would view 5x 1000m as a workout best suited for 3k/3200m but everything requires and exists in context. you are right though it is not 5km pace unless you have zero speed side capability.
Like someone else said this pace is approximately your 3k pace. So you are in PR shape for 3k.
However, based on your 1500 and 5k I would already expect 9:10-9:15 at 3k.
Possibly you can run a little PB in 5k but that's hard to tell. Do you have more workouts you can share?
And are you running a 5k soon?
thanks guys, really appreciate all comments here. Great discussion.
Interesting training wrote:
Like someone else said this pace is approximately your 3k pace. So you are in PR shape for 3k.
However, based on your 1500 and 5k I would already expect 9:10-9:15 at 3k.
Possibly you can run a little PB in 5k but that's hard to tell. Do you have more workouts you can share?
And are you running a 5k soon?
I am doing very low mileage right now - about 35 mpw. Before that I was running about 50-60+ from january through may. Finished a 1:15 Half and a 2:40 Marathon. Decided to focus on short distances after the marathon and started doing more intense exercises two weeks ago.
other workouts:
* 10 x 400m w/ 60s rest / avg 69
* 6k tempo / 20:40
* 200m - 33.1 (60' jog) - 400m - 66.7 (2 min jog) - 600m - 1:45.0 (3 min jog) - 800m - 2:28 (4 min jog) - 1000m - 3:04
this last exercise I tried last week when i came back. Found to be very strange, i was supposed to repeat that again but I died, as it was my first intense exercise after a few weeks i found it to be normal.
also i have to say two weeks ago i went for my 6k tempo and was feeling really great, so decided to run fast and do a 5k instead, which i did in 16:50, hard but not full effort.
I'll run a 5k in four weeks. I hope to reach 15:30 shape by november in another 5k, more important for me than the one i am doing next month.
Based on your other info I think you are in PR shape for 5k also. 15:30 is a nice goal for this year.
If you are in shape for a 3k pr you're in shape for a 5k pr.
[quote]Interesting training wrote:
Like someone else said this pace is approximately your 3k pace. So you are in PR shape for 3k.
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Garbage, you can do much faster than 3km pace with this session. It is a crap session there is no excuse to use it
I actually used to do this stupid session or something similar when I was young 4 x 1,000m measured lap with full lap jog recovery. It's ok for a miler but that's about it
It was one of the main faults with my training as I would really hammer those 1,000's but the pace was much faster than my 5km pace (and over 10 secs faster than 3km pace. I could have really improved my 5km time if I'd done more with 90 secs or 2 mins recovery
Its a typical workout about 3 weeks out for a championship 5000 if you really blast the last 200 each time.
So for a 13:40 5000 runner, you start out at slightly faster than race pace for the first 800 at 2:10 and run 27-29 for the last 200.
4 times 1000 for this workout is enough.
The last 1000 would 2:04 at 800 and 25-26 for the last 200.
That's a tough workout and the long rest is necessary to recover and attack each repeat.
Race simulation and changing gears while tired so the emphasis is on homing your closing speed.
David Moorcroft used to do this kind of workout, I believe?
The recovery are two long , i use to do 1k pick ups w/ 2;30rec and that was very good, 5min for rest is to long , but that's just me.