What sort of times am I looking at for 1500m, 3k and 5k if I performed 10x400m @ 1:15 with 100m jog recovery in between each rep
What sort of times am I looking at for 1500m, 3k and 5k if I performed 10x400m @ 1:15 with 100m jog recovery in between each rep
It's honestly very hard to figure out what you're capable of without knowing things like how hard of an effort this was, how fast the recovery jog was, whether you're more of a speed or endurance guy, etc. If I had that then I could make a guess.
My two cents.
The effort was close to that of a race effort. Im more of an endurance guy (my 400m speed is about 58) I run about 45km per week. The recovery jog was very slow.
Jack Dawkins wrote:
What sort of times am I looking at for 1500m, 3k and 5k if I performed 10x400m @ 1:15 with 100m jog recovery in between each rep
Well, that would generally be thought of as a workout someone can hit at mile pace, 5:00 in this case.
Use the McMillan calculator to see the corresponding 3000/5000 values. I would treat these as ceilings relative to current mile ability. (i.e. If you aren't well-developed aerobically, you likely won't hit McMillan's projected times going from shorter to longer distances. At least I sure don't!)
young master wrote:
Jack Dawkins wrote:What sort of times am I looking at for 1500m, 3k and 5k if I performed 10x400m @ 1:15 with 100m jog recovery in between each rep
Well, that would generally be thought of as a workout someone can hit at mile pace, 5:00 in this case.
Use the McMillan calculator to see the corresponding 3000/5000 values. I would treat these as ceilings relative to current mile ability. (i.e. If you aren't well-developed aerobically, you likely won't hit McMillan's projected times going from shorter to longer distances. At least I sure don't!)
I respectfully disagree.
I've done this exact workout when 75 was roughly 5K race pace for me. If anything maybe 74 would have been 5K pace. Doing this workout at mile pace would be impossible for me, absolutely brutal. 100m jog is hardly anything, and you want him to do 2.5 miles at mile pace?
I was running a lot more than 45km a week though, and my 400m ability at the time was also faster than 58.
I can easily see someone run 4:30/ low-16 from this workout. You're definitely under 5:00/mile shape.
Maybe try some 800s next time. If you can handle 6x800m at 2:35 with one lap jog, speeding up over the last few intervals, then you're definitely not far from 4:30 / 16:00 fitness.
The 100m jog was very slow almost a walk. I cannot see myself running 4:30. My best 1km time is 3:00 and have a feeling i could run maybe 2:50-2:55ish so im pretty sure just sub 5 is what i can run
4:35-9:40-17:00
young master wrote:
Jack Dawkins wrote:What sort of times am I looking at for 1500m, 3k and 5k if I performed 10x400m @ 1:15 with 100m jog recovery in between each rep
Well, that would generally be thought of as a workout someone can hit at mile pace, 5:00 in this case.
Use the McMillan calculator to see the corresponding 3000/5000 values. I would treat these as ceilings relative to current mile ability. (i.e. If you aren't well-developed aerobically, you likely won't hit McMillan's projected times going from shorter to longer distances. At least I sure don't!)
No way Jose.