1:00 rest would be hard but doable for 5-6x1k at 5k pace.
These will be about 10 seconds slower per km, so easier, but there will be more of them.
1:30 walk recovery?
1:00 rest would be hard but doable for 5-6x1k at 5k pace.
These will be about 10 seconds slower per km, so easier, but there will be more of them.
1:30 walk recovery?
walk 100m, jog 100m. about 90 seconds total.
1:00
/thread.
200m jog at 70-90 seconds depending on your fitness level (14-20 minute 5k).
We obviously know nothing about your training history or future race schedule, so the following is a general answer.
After reps 1, 2, 3, 4, 6, & 7 the recovery period shall be 400 meters at a pace that is 40% slower than the pace you do each 1K at.
After reps 5 & 8 run 1000 meters at a pace that is 40% slower than the pace you do each 1K.
Example: 8 x 1K in 3:00, with 400 meters in 1:40 after reps 1, 2, 3, 4, 6, 7 and 1000 meters in 4:12 after reps 5 & 8.
400 jog at whatever pace you feel comfortable with.
iouerterfd wrote:
1:00
/thread.
Precisely this
1 min 200m jog recovery is doable for 1k reps at 10k pace but not at 5k pace for the average dude
maybe you need more accurate information about your current fitness to work it out
200 meter walk
250 meter walk
iouerterfd wrote:
1:00
/thread.
^this.
So vague. Could be 1000@10k, 600@MP. Could be 1000 on, 400 jog. Even some LT depending on the goal.
Didn't your coach give you guidelines concerning recoveries and/or the purpose of the workout?
iouerterfd wrote:
1:00
/thread.
Too short, except for those with top-end aerobic development (5/10/marathon types).
For a decent 1500/5k/XC HS or masters runner, 1:30 rest (active) is about right.