Does this workout indicate that I am in shape to break 5:00?
4x 800m in 2:37 with 2:30 recovery jog (75 sec after the 4th)
8x 400m in 75 with 75 sec recovery jog
Not training for anything specifically. Just playing with workouts.
Does this workout indicate that I am in shape to break 5:00?
4x 800m in 2:37 with 2:30 recovery jog (75 sec after the 4th)
8x 400m in 75 with 75 sec recovery jog
Not training for anything specifically. Just playing with workouts.
More Info needed. Was this workout all-out? Was it tempo pace? How did you feel?
Faster than tempo, but not all out. I was actually going to do 6x 400, but the 75's felt controlled, so I did 2 more. Also started slightly shortening the recoveries. I only run 4 days per week. 2x 10 miles ave 6:40 pace and an easy 6 miler.
I would say 5:00-5:10 would be a bit more realistic but you never know. It may be tough breaking 5 with only 4 days of running per week. I would advising easing into running more if you want to get serious about breaking 5. The 2x10 miles are impressive and I think 2 more days of running will help you break 5. I think it is possible now to break but don't be disappoint with a low 5 as that is still good considering your training. I wouldn't be surprised I you can dip under 5 now its just that I think 5:00-10 is much likely. To be able to comfortably break 5, some faster interval are needed such as 400's in 70 with more recovery or 200's in 34 with decent recovery. Good luck!
Thank you. That seems reasonable. Full disclosure, I am on the older end of the spectrum. Used to run a lot more mileage but at the moment, this is what my body will allow. The problem isn't the aerobic challenge/recovery, it is the speed. Don't know if I can turn over that fast.
I ran a horribly paced mile (66 first 1/4 (downhill though)) at 5:00 in September and that workout is a fair bit harder than what I was doing. So I think you can prob hit mid to high 4:5x with good pacing.
From notes: 2:39, 2:39, 2:39, 2:40, 1:11, 1:13, 1:10, 1:09 but with much more rest (400m walking).
However, unlike you, I'm way more predisposed to shorter distances (5:00 mile (~17:30 5K equivalent) and 18:57 5K). I'm 33.
can i wrote:
Does this workout indicate that I am in shape to break 5:00?
4x 800m in 2:37 with 2:30 recovery jog (75 sec after the 4th)
8x 400m in 75 with 75 sec recovery jog
Not training for anything specifically. Just playing with workouts.
Sorry, no. You need 73 seconds, IMO. Speaking from experience. I could do 75s with that much rest, but 5:00 was not possible.
For me the speed suggests no, although I doubt you'd be too far off 5:00.
My suggestion would be to up the speed in your reps so 400's at 68-70s but increase recovery to 2:30 and drop # to 6 reps. For your 800m's then target 2:25 pace but again, increase your recovery to about 3:00.
I'd also stick in some 100m / 200m reps to get your legs running very fast.
In conclusion, with a bit of tweaking then YES YOU CAN break 5:00 for the mile!
no. not at this point in your training. It is possible for sure but based on this workout alone you need to be able to do 800 repeats closer to 2:30 and the 400s closer to 70. If you can hit those splits sub 5 will be almost a guarantee.