will double on saturday - 1500 am, 5k pm. On my way to run 4:15/16:00?

4:12/15:47

Yes, I could do that workout - 8x400 - 67/68 resting 50-55s. I've done 10x averaging low 69, so more like a 68, yes I could. What do you mean by "quick 8 miler"?

4:17/16:48 resting 2h is very good, no doubts you could've run much faster for the 5k had you more time to rest.

Actually I haven't tried many workouts faster or right at my expected 1500 shape. Though my 400 workouts were close to it, I didn't try anything relevant much faster. I don't see myself running comfortable faster than 67. Actually i don't see a comfortable run right at 67 or even 68, but wait... should a 1500 race feel comfortable? I could see myself racing a comfortable 4:30 with a kick in the end, but not a 4:14 full effort...

Though I didn't try faster sets, i had a few interesting "fast" runs in the last two months. I finished a 1000m 2:50 in an easy competition (could've run faster, did what I needed to win). Two days later at the same competition I've run a 2:08 800m (harder than the 1000m but still not 100%). And two weeks ago after an easy training day I felt very good and fresh and went for a fast 400m, that i did in 58.1. Could've certainly gone a few seconds faster, had I been rested or in a competition. I think my 400m ability should be around ~54.5 - 55.5.

Thanks for your advices, I think i will go very controlled for the first 2k as you suggested, passing around 6:30 and then hoping i'll have legs to catch the 16:00.

I did a 1500 3k double recently, with just 90 mins to rest.

4:12, 9:11, in that order...

That was 2 months after a 36:00 10k...

You're a hell of a lot stronger than I am, judging by your training sessions so I reckon that you'll do it....

Good luck....

true brit wrote:

I did a 1500 3k double recently, with just 90 mins to rest.

4:12, 9:11, in that order...

That was 2 months after a 36:00 10k...

You're a hell of a lot stronger than I am, judging by your training sessions so I reckon that you'll do it....

Good luck....

That's really good.

I don't think I could run a 9:11 3k and 4:12 is more than i am expecting for the 1.500m even being optimistic.

My sessions might look stronger than yours but I guarantee that at least for 1,500 and 3k you were in better shape than I am.

The main thing to remember is to not hold back in the 1500... Go with the pace, and be prepared to hurt over the last 600... Forget that there is even a 5K coming up, until you start warming up for it...

For the 5k, with the longer sessions you've put down, you'll be OK to go out hard and hang on over the final mile - through 2k in 6:20 would put you in good stead to break 16:00, even if the 1500 does catch up to you in the past 2 or 3 laps!

Make sure you post whether you managed it!

No idea what kind of mileage you run, so that makes it hard to guess. But based on your workouts alone I'd say 4:15/16:30.

Also if you don't think you can break 9:11 for 3k coming off of a double, you will struggle greatly with breaking 16 for 5k.

letsbang wrote:

Also if you don't think you can break 9:11 for 3k coming off of a double, you will struggle greatly with breaking 16 for 5k.

I run about 50 mpw.

9:11 seems way better than 15:59 for me.

I am sure I could run a 9:20 for the 3k as I recently ran a 6:11 2k and it was not full effort. But not a 9:11.

true brit wrote:

The main thing to remember is to not hold back in the 1500... Go with the pace, and be prepared to hurt over the last 600... Forget that there is even a 5K coming up, until you start warming up for it...

For the 5k, with the longer sessions you've put down, you'll be OK to go out hard and hang on over the final mile - through 2k in 6:20 would put you in good stead to break 16:00, even if the 1500 does catch up to you in the past 2 or 3 laps!

Make sure you post whether you managed it!

Thanks, i will post tomorrow what I ran.

It is really hard for me to pace myself in the 5000 as I normally start very fast for the first 200/400 without even noticing. So tomorrow I will try to run with a watch and run 39 for the first 200 as well as 3:12-3:15 for the first k. If i can do that than i think i have a chance.

missed both. It was not a good day for me.

Ran 4:22 for the 1500, still trying to understand what happened. Thats worse than my previous 4:20 after months of hard trainings.

After the race it was so weird to feel so well. I remember that after this 4:20 i felt i was gonna die 5 minutes after the race, but yesterday it was just very hard to run and the feeling after the race was normal, as the end of a workout.

the 5k I ran 16:19. I ran 3:09 for the first k but was uneven, 72 for the first 400. Passed the 2k mark in ~6:20-6:21 and started to fall behind. Then after the 3k mark in 9:35 or so I entered in a torture chamber and it was extremely hard to close in about 6:45 for the last 2k. I finished totally spent.

i am sad and worried as always my workout results seems better than my competition results. I can train very well but i can't translate that to races. Another problem is that i cannot sleep before a competition, so I never feel really well as i feel before some of my hardest workouts.

Also i am a terrible runner in the morning. All my great workouts were done in the afternoon/night and that's another reason of why i ran the 1500 so bad.