Predict my 3 x 1 mile times based on my recent 5K races

5:24, 5:29, 5:29

5:10-5:20

the goal is not (should not be) to see what you can hit...if so you are doing this, I think you got it all backwards. Mile repeats are basically taking the race and dividing it into more manageable segment so you can run closer to a racing pace without experiencing the all-out effects of racing your workouts.

you are wanting to increase your workout load (stress adaptation) think of a weight lifter trying to build muscle (so they go to the gym and lift one rep X max wight = that would be a race) instead they lift a % of their max and see how many they can do - they tear the muscle down and then it grows stronger. (the goal is to increase the amount of work/workload)

so

I would rather you see how controlled you can run your mile repeats while still going fairly fast.

I would rather see how many you can do at 90% effort

or how many you can do with a shorter rest (maybe 1 min)

for example: if you can race at 5:30 pace...then see how many 5:30+ mile reps you can do on 1-2 min rest. Nothing wrong with starting a little high - around 5:45 and gradually getting faster.

5:15, 5:22, 5:27 with a 34 second last 200 in order to stay under 5:30.

Actually, you are wrong, oh so wrong.

My coach is having us do this workout to determine who is going to run in the Pioneer Invite this weekend. If I'm not in the top 4 for average times then I gotta run the JV race at OHC.

it depends how fast you run them.

Redandgoldsr wrote:

Actually, you are wrong, oh so wrong.

My coach is having us do this workout to determine who is going to run in the Pioneer Invite this weekend. If I'm not in the top 4 for average times then I gotta run the JV race at OHC.

Exactly what is he wrong about??

Did you read both posts? The OP has to run these three 1 mile repeats as fast as possible in order to run at some meet and the other guy says to run them at 90% effort and try to do more than 3.

The fact that the OP didn't clue anyone in to this caveat doesn't make the commenter guy any less wrong for this specific situation.

Redandgoldsr wrote:

Actually, you are wrong, oh so wrong.

My coach is having us do this workout to determine who is going to run in the Pioneer Invite this weekend. If I'm not in the top 4 for average times then I gotta run the JV race at OHC.

as opposed to taking the guys who raced the fastest in the last couple weeks? Wow, that's pretty dumb. Why not just have a time trial? Workouts and races are 2 very different things

I'll give you 9/10.

I think it's dumb too. Actually most guys on the team do and we are kinda considering running the first two mile splits in about 7 minutes, then running the last one all out. Just to show him, you know?

coach says that he wants everyone to stick to the workout and not have a race during the week of an invite but he's kinda making the workout a race but also I guess since there are rest breaks its not quite as all-out as a race.

Main thing is that he like to stick to his schedules (I think he got them from a book) and never alter any training.

He probably didn't think he would have to have any of run the JV meet cept we got two brothers that transferred in running on our team now and they are the fastest two guys, they don't have to run the mile repeat workout to make the team for Pioneers. Well, they have to run the workout, but they get to run at Pioneers regardless because they have "proven to be the best two so far this year" or whatever says the coach. The others of us are pretty close in times and dont have an "established pecking order" or w/e. So that's why coach is making us do this competition in our 3 x 1 mile workout. I dunno, I think we should probably do the 7 minute thing on the first two but i'm worried that a few other guys won't stick to the plan and they'll take off so we'll all have to run fast anyways, so i wanna just be in that mindset of run fast as I can from the beginning, not thinking its gonna be easy and then be shocked by a fast pace.

I'll shoot for 5:10 on the first mile.

5:31, 5:31, 5:28.

I'd definitely try to make sure the first one feels comfortable enough. Better to negative split them than not be able to finish.

Is this the workout you've been racing for?

Please post again after and let us know how it went!

If you always train at your race pace you are never going to improve

Your explanation definitely changes the advice I would give. Since essentially you have to race yourself onto the team, then truly treat it as a race.

If you need to be in 6th or 7th in this workout in order to make the team, then hang out in 6th or 7th through the first two reps. Then blast it on the last one. This will leave a lasting impression on the coach that you are fast.

This might mean you are sandbagging the first two. That's fine. You'll be that much fresher for the last rep. Or if you're truly comfortable you can move up in the middle of the second rep to 4th or 5th.

Or, if you're killing yourself to stay with 6th or 7th place on the first two...well, that's what you have to do to make the team, right? I say better to go for it and crash than not go for it.

R&G;

Your coach is an idiot - not your fault. How is the coach deciding on the results of this "test"? Is it how fast you go on all three (average), the fastest for any mile/1600, or some other criteria?

We know how fast you can run at Race Pace (17.06 - 5.28), but how much faster and not get so fatgued that you can't complete them with that 1.30 recovery, is the task. Knowing your all-out 1600m would help determine the maximum you can do, then allocate a percentage from that.

I have major issues with coaches that have XC practice on tracks. Find a local park and do repeats on that - softer and more appropriate for the season. I never go near a track in XC season, although I am fortunate to have a number of parks from which to choose.