5k race time based on 5x1k session?

You're training way to fast your your race times.

http://misweb.cbi.msstate.edu/~rpearson/intervals.html

You think so mate? In these sessions I've felt controlled/relaxed and felt like I could have done another rep at the end of each one. That tells me that I wasn't overdoing it.

Both those pb's were set on hilly courses and the sessions were done in a flat park. I have 5k and 10k races coming up on flat/fast courses and was just wondering if anyone could predict roughly the times I should expect to be running.

These sessions indicate to me that I am (hopefully) in better shape than I was when I set those pb's (about a month ago). Although as I said they were set on hilly courses so may not be good indicators of my potential times on a flat course

Based on those workouts, I'd peg you for a 16:15 5K and maybe a 34 flat 10K

Thanks for your thoughts James. Was hoping for better times than that in the upcoming races. Maybe I'll be able to improve a bit more in the next 5/6 weeks

Hard to say by this workout alone. One has to know more about your other workouts and characteristics as a runner to be able to predict your workouts accurately.

I have recently run a 15:50 5k and i could not do this workout you just described.

I could run 5x1k for 3:08 resting 60 seconds and for 3:04 resting 90s, but never the way you described starting and ending under 3:00.

by this workout alone i would say 15:40.

rfmaioral wrote:

Hard to say by this workout alone. One has to know more about your other workouts and characteristics as a runner to be able to predict your workouts accurately.

I have recently run a 15:50 5k and i could not do this workout you just described.

I could run 5x1k for 3:08 resting 60 seconds and for 3:04 resting 90s, but never the way you described starting and ending under 3:00.

by this workout alone i would say 15:40.

OP, I agree with much of this post. And, possibly the guy that said your workout is too fast for your race times... unless you drop a huge PR well in the 15s.

I ran 15:50 on a hot humid day (flat, fast course), and my 5 x 1000m workouts (on the track w/ cooler conditions) with 200m walk/jog (about 1:40 avg) the two weeks before were:

5 x 1000: 3:09 avg (3:08, 3:07, 3:08, 3:10, 3:10)

4 x 1000: 3:08 avg (3:12, 3:07, 3:06, 3:07)

The fact that your 4th 1000m was so slow also suggests to me that you might have been overreaching a bit in the workout.

IF you weren't overreaching, you should be able to run 15:06 to 15:12 based off that workout. That's on a flat, fast course comparable to the terrain you used for the workout.

But, if I had to guess, I'd say you're running the workout a little too hard, and you're actually in 15:30-15:45 shape.

If you don't crush your 16:xx time, you should really slow down and run your 1000s closer to 3:10 than 3:00.

JC Belfast wrote:

Hi, I've been running competitively for 1 year. I race mostly 5 and 10k's. Recent race pb's are 16.20 for 5k and 34.02 for 10k (on a hilly course). I would love to run sub 16 for 5k and 33.30 or under for 10k before the end of the year.

Yesterday I ran 5 x 1k (with 90 second jog recoveries). My splits were: 2.59, 3.02, 3.02, 3.07, 2.58. I'm just wondering if anybody could make a prediction on my next 5k race time based on this workout.

Ps. In a recent 10k session I ran 6x1mile (with 80 second recoveries). Splits were: 5.19, 5.16, 5.14, 5.16, 5.16, 5.09. Would be great if somebody would let me know what kind of 10k shape I am in based on this workout :)

I'd say 15:45, if you were pretty much in control during the 5 x 1000. If you have to know, try a 3000m time trial and aim for 9:20-9:30. If you can do that with something left, you're definitely capable of breaking 16.

What kind of shoes did you do those workouts in? Spikes vs flats vs trainers makes a big difference

bigtool05 wrote:

What kind of shoes did you do those workouts in? Spikes vs flats vs trainers makes a big difference

eh? who does 5x1k in spikes??

Cam Levins for one

and Brenda Martinez

bigtool05 wrote:

Cam Levins and Brenda Martinez

Umm, no and no. Maybe some speed sessions in spikes but not 5x1k.

And it doesn't make _that_ big of a difference

crete wrote:

bigtool05 wrote:

Cam Levins and Brenda Martinez

Umm, no and no. Maybe some speed sessions in spikes but not 5x1k.

And it doesn't make _that_ big of a difference

In the Flotrack Driven episode Cam does his 5x1k in spikes.

Trainers vs spikes makes a very significant difference in my experience. Trainers vs flats or flats vs spikes somewhat less so.

Thanks for the reply. I'm relatively new to the sport so I'm still learning my strengths/weaknesses. I've been taking large chunks off previous pb's in recent races so I guess I'm going through a period of great improvement and I will have to plateau at some stage soon.

Other examples of recent workouts are 8x800m with 90 sec recoveries (splits 2.30, 2.33, 2.30, 2.34, 2.33, 2.34, 2.33, 2.28).

12x400m w/1 min recoveries (splits averaged 69 seconds)

6x1 mile repeats with 80 sec recoveries (splits 5.19, 5.16, 5.14, 5.16, 5.16, 5.09)

Thanks for the reply. Your possibly right that I'm overreaching a bit in my workouts. Although in the ones I've mentioned I haven't destroyed myself by any means. I'm trying to discipline myself to be sensible with intervals and not overdo it. I think those pb's meantioned may not be an accurate representation of what I'm capable of on a flat fast course (like the one I've been training on) as both races were very undulating. I reckon the hills slowed me down significantly. I would seriously be on cloud 9 if I ran in the low 15's, but I think you's are right. Realistically I'm probably in about 15.40/15.50 shape but I'll not know till I try I suppose!

I appreciate all the replies :)

I have a 3k track race in just over a weeks time so that'll be a good guage I suppose. I'm looking forward to it as it's my first track race, although I know it will be tough!

Most of my workouts are done in my normal supportive trainers, the odd one is done in my racing flats (usually shorter intervals)