.. just done this session.. & felt quite comfortable (could have continued repping for another 2k i.e 10 repeats)..
Weekly mileage is usually around 80/90k. (train 5/6 x a week, when 5 days i do one long run and one medium long run to compensate for the extra rest day + 2 quality track workouts and another 12/15k easy.)
Haven't raced for a long while so I don't know what I am capable to run during a proper paced competition.
What should I expect for a 3,000m/5,000m?
Your views/thoughts?
If everything is as you said (200s in 35sec, exactly 30sec recoveries, could have done ten more), I'd think you should be good for something around 9:15 (= 37sec/200), and maybe a bit under.
Others are better at this kind of prognosticating than I am, so I hope you'll get more "predictions."
BTW if you really haven't raced in a long time, be a hair extra-conservative on your first lap or two--you should be able to pick up the pace later.
Good luck.
Not a good workout for 3/5k prediction. Surely you have done other workouts as well? Give us more info.
more info such as what please...?
Most any world class 3000-5000 runner enjoys 200m reps. Fast distance runners like speed.
Generally speaking your 3000/5000 is proportional to your 1000m, so don't want to neglect the speed-side
You should be able to break 9' and 16' out of the gate.
8:45 3000m will take some more work.
I can't see how running 200s, whatever the speed or recovery, can give you much idea on what time you'll run for a 3km or 5km.
Too many reps for speed, too short for endurance. This is a medium session, useful for general fitness and maybe mile pace, if you run 4:40. Not a predictor.
Okay maybe some more background on myself might help...
Currently running 5/6 x a week totalling 80/90k of mileage.
Current PBs (both achieved in May 2015)
3,000m - 9'35"
5,000m - 16'34"
Then I suffered a double shin/tibia stress fracture which kept me out for 4 whole months (due to my body mechanics/balance cause by my arm.)
I was born with an upper limb deficiency (you may view who i am from my fb)
www.facebook.com/runningvandit
This week I was planning 5 x 1 mile repeats at 5'20"/mile pace (16'40" for 5,000m) with last rep all out as a time trial.. Recovery would be 60/75" according to how the effort feels.
Darren.
My last week's quality track sessions were:
5 x 1k in 3'12" average w/75" recovery.
10 x 400m in 69" average w/60" recovery.
Sessions done solo & after a day's work..
Spikes on.
Darren.
Darren Vandit wrote:
5 x 1k in 3'12" average w/75" recovery.
Maybe you can hold this pace give or take, and take a few secs off your PB? Was the workout all out?
Karma Police wrote:
I can't see how running 200s, whatever the speed or recovery, can give you much idea on what time you'll run for a 3km or 5km.
Are you serious.
25 is a lot of reps. 5000m.
30s is not much rest.
Clearly this would be expected to be around or just slower than 3000 pace. Sorry your can't extrapolate better.
I agree with you and was surprised I couldn't get a DECENT reply as so far... even though 200m is not much of a distance, 25 repetitions aren't a few either..
Actually, Darren, I thought my response was "DECENT."
You're free to disagree with it, but is that your criterion for determining "decent"?
Maybe you could hold this pace for 3000m but it is difficult to tell. 5km is a lot harder to tell. The reason I say this is because for a 1500m type, the reps could be run faster than 3k/5k pace.
Darren Vandit wrote:
I agree with you and was surprised I couldn't get a DECENT reply as so far...
I take it my reply above wasn't to you taste then?
The 5x1k says a lot about your current 5k fitness. Maybe you can crack the 16 if it wasn't all out?
This is the kind of workout I can typically be within range of when I am between 16 and 16:45 shape for 5k (so, 9:20-40 3k). I don't do standing recoveries, however, and my recoveries are 100m (50m out/50m back) jogs, which might be more like 45 seconds. So, maybe you are closer to 16 flat and 9:15-20 shape.
This was sound advice/prediction (a hopeful one since it would mean a new PB for me)
Apologies for not replying to you reply! :)
Will keep you posted as I have a track race in the coming weeks!
Thank you,
Darren.
Agree with you, I guess the upcoming 3,000m competition will be the judge of it all.. Am just hoping to be in brilliant form with suitable conditions to run my utmost best possible time.. Meanwhile, I'll continue training strongly and consistently :)
Thanks MM for your continuous support!
Darren.
How was your marathon last fall? I remember you posting about it last year. The 20km tempo on track really stood out from your logs.
Thanks for the feedback mate! Yes I had done two very important long sessions on the track. A half marathon in 1:19'50" & a 25k at 3'47"/km pace both solo.
Unfortunately, training was progressing so well only to end up with a double stress fracture in the shin and tibia bones due to my left arm (I am an upper limb deficiency/amputee) so I was out for a total of 3 1/2 months..
Goodbye marathon dreams and all that had in plan...
Anyway, just ran 1:19 half marathon 2 weeks ago on 6 weeks training (started on Jan, 10th upon my return from Russia.) Training has been going very well as I managed to run a few decent training runs such as 17'30" for 5,000m & 36'37" for 10,000m both solo at the track and at steady/tempo pace (could have definitely lowered 30" and 60" respectively for both distances.)
Darren.