If I run 5x1000 at 3:10 resting 60s, can i break 16:00 for 5K?

Based off my friend who runs almost exactly those times when we do 5x1000s I would say to expect somewhere in the 16:10-16:30 range. at least that what my friend is running consistently over the last 4-5 5Ks.

Our rests are 200M though, so about 2 mins not 60 seconds.

Yes it should be feasible. You should try 3 * 5 * 400 in 72-3s (60s rest - 200m) see how that goes. You need to hit 76-77s laps to break 16:00 for 5k..

You are right on the line. was this workout done on a track? Is this a road 5k? If so that could be the difference especially if it is a little hilly. You may be a touch over 16. Something like 16:10.

I ran 8x1km with 60s rc avg 3:11 and ran 15:49 on my first try. Eventually brought it down to 15:34. I started at 3:13 and finished faster with the last one being a 3:05. The 60s was a standing/walking rest, was too tired to jog. The effort felt like the same you describe it, if not harder so I couldn't go much faster.

So I ran 3 more reps than you and slightly slower... not sure if this helps predict anything but you must be really close to sub 16 if you are over it.. Im pretty sure after a few tries you could do it.

hopeless wanderer wrote:

hello folks,

I am an amateur road runner on a journey to break 16:00 in 5k for the first time.

i have been running around 40 miles per week, trying hard to do one interval training per week.

yesterday i was able to run 5x1000, all between 3:09 and 3:11; the average was about 3:10.30. It was a very hard workout and I did my best.

there's a 5K race next saturday 26th, and I was wondering if I could have a shot at breaking 16:00. if so, what would you recommend as strategy? running the first 2k in about 6:30 and trying to catch up in the 2nd half?

thanks!

If the race was on track I think you have it in the bag. That 60" is quite short. Flat race on the road is usually some 10-15" slower. I would start like two/three seconds slower per km and then finish the last third of the race. strong.

A workout i do often before a track 5k is 3x1600 with 400m jog in between. Hard but I have always managed to run the race a couple of seconds faster than that average.

Good luck

5 x 1km off 1 min is quite difficult but some would say a good race predictor session. The question I have is; would this type of session be a one off one and would you do something like this is weekly/biweeky in the prep leading up to the race. 4 x 1200m w/ 90 sec and 3 x mile off 90 sec good predictor type sessions as well.

I think you'll do it! If you aren't there, you are awfully close. Good luck.

2:00 minutes in 200m !?holy wowza. why not just walk? that's 16:00 mile pace, LOL (aka: walking)i run 400m rest intervals in 2:00-15 typically for reps between 800m-2000mhere's the 2 workouts I do where i generally know how my 5k will go if i don't struggle through it. You need to be able to keep your form and know you could have pushed harder, epecially on the the 5 times 1k:(1) 5 x 1000m w/ 60 second jog in 3:05-3:10 each where each rep gets faster (3:10, 3:08, 3:07, 3:05, 3:05 and i ran 15:49)(2) 400m/800m/1600m/800m/400m400m @ mile-3k pace800m @ 5k1600m - 10k or slightly fasterNo rest between each distance, you just change pace and it's 4k continuous running. the 1600m is "the rest". i don't push super hard until the 400m, and i usually go all out for the last 200-300m. it's kind of a weird one, and i do it about 17-21 days before the race, but i prefer the 5 x 1000mgood luck.

Not quiet yet wrote:

Based off my friend who runs almost exactly those times when we do 5x1000s I would say to expect somewhere in the 16:10-16:30 range. at least that what my friend is running consistently over the last 4-5 5Ks.

Our rests are 200M though, so about 2 mins not 60 seconds.

I went back and checked our last 2, 5x1000s actually they were 400m rests. I was thinking of a different workout... same time, 2 minutes.