What's 12x1k with 60s rc on the track worth?

Answer: 12x1K @ 3:15-3:17 with a little bit of jerkin off every 3 minutes and 15 seconds.

You are definitely in shape, however I consider this workout tempo training. I think a more appropriate gauge of your 5k fitness would be 5 x 1,000m @ 2:55-3:00 / 400m jog or 3 xMile @ 4:50-5:00 / 800m jog. For a 10k 1 x 2 Mile @ 11:00 / 1200m jog; 1 x 1.5 Mile @ 8:15 / 1,000m jog; 1 x Mile @ 5:30 / 800m jog; 1 x 800m @ 2:30 / 400m; 4 x 400m @ 1:12 / 200m jog.

I would do one of these two to three weeks out from your race. If you chose to race off your current training your tempo training is more specific to a 10k.

you are in shape to pr

I'd say this shows strength, if I were you I'd put sub 33 on my priority list considering how close you are, and the training you're doing looks like it's directed towards longer events.

That sounds like too long of a workout.

For me 8 reps ought to do the trick.

Anyway, aim for 32 high in a flat course.

If those times are on endurance alone, I'd say you could take some serious time off your 5 and 10 Pr's. With the correct speed sessions that is.

Maybe 15:20 and 32 flat if you commit enough.

I'd say 8 isn't enough for a 5k/10k guy. 10 or more should do it, to have an accurate prediction that is. I did 8x1000m @ goal 5k pace, and never ran anywhere close to that pace for a 5k, showing that maybe I could have, but that sure doesn't mean it would indicate my 10k time in any way, I like this workout, another I would recommend would be 7xMile @ goal 10k pace.

TannerD22 wrote:

I'd say 8 isn't enough for a 5k/10k guy. 10 or more should do it, to have an accurate prediction that is. I did 8x1000m @ goal 5k pace, and never ran anywhere close to that pace for a 5k, showing that maybe I could have, but that sure doesn't mean it would indicate my 10k time in any way, I like this workout, another I would recommend would be 7xMile @ goal 10k pace.

8 x 1000m at 5k goal pace is a stupid workout, as you should have learned from your experience. So is 7xMile @ goal 10k pace.

I was considering a half marathon this weekend, it's a fairly flat course but there's no one there running faster than 1h20 so it would be a solo effort. I have been touching speed but no build ups of it, it's mostly tempo build ups. I have about 35 consistent weeks of 40-60miles a week. Ill try a couple 5k workouts before I attempt the 5k, Id like to run sub 15:40 but not confident Ill get it on the first try, and then run the 10k and aim for 32:40 pace see what happens.

Okay bringing this one back as I did almost the same workout this morning just with 75 seconds recovery. What do you think that says about marathon fitness? I am planning on running one in a few weeks after a couple more hard workouts and a taper.

To be translated to Marathon, I think 1k reps are too short and the 75s rest too long.

Either go longer in reps like 3k or 2M or go way shorter in rest (30s). I do not know how to translate between avg times and marathon, but marathon is relatively slow and continuous effort is both needed and possible. I actually cannot think of a workout to test your limits towards marathon other than doing A LOT and that is maybe not desirable. Need to go by feel and ease of the estimated marathon pace.

PhillyRunner44 wrote:

Okay bringing this one back as I did almost the same workout this morning just with 75 seconds recovery. What do you think that says about marathon fitness? I am planning on running one in a few weeks after a couple more hard workouts and a taper.

What time did you do for the reps, the same as the OP?

I did 10x 1k in 3:15-3:20 with 2 min recovery and ran 2:29. But this is only one piece of the puzzle for running a good marathon. Need to know what you're doing for long runs, threshold runs, HM time.

I would say that says you can do a half at 3:20-3:25 pace. 70-72 range depending on the rest of your training.

5k- 15:30ish

10k- 32:00-32:30

You're due for big PBs at both distances.

Marathon? 15:30 high school guys do that workout on 35MPW and have never gone longer than 10 miles. That workout says 2:40 marathon if running 70MPW but says dnf for low mileage.

One second slower than the OP so 3:17. Followed it up today (48 hours later) with a 10 mile tempo at 5:41 pace.

I’m not super high mileage but I typically run between 70 and 85 miles. I’ve ran 2:40 before and I don’t think I could have gotten close to that pace when I ran that so my endurance is probably a bit stronger than those guys since I’ve been running 70miles a week for years.

concerned mamA wrote:

Marathon? 15:30 high school guys do that workout on 35MPW and have never gone longer than 10 miles. That workout says 2:40 marathon if running 70MPW but says dnf for low mileage.

How many HS kids are doing 12x1000??? Come on now.

It's a good workout but not really a predictor. I'd guess about 2:32 - 36 on a fair course.