I just ran a workout to work on my speed endurance for cross country. It was somewhat slow but very hard to finish. 15x400 at 80 with 30 seconds rest. Wondering what time I could run Based off of this workout for the 5k. It was done at 6300 feet
I just ran a workout to work on my speed endurance for cross country. It was somewhat slow but very hard to finish. 15x400 at 80 with 30 seconds rest. Wondering what time I could run Based off of this workout for the 5k. It was done at 6300 feet
Try breaking up the reps a bit more. Maybe 4x4x400m instead with 30s-60s between reps, and like 3 min between sets. Might let you get some higher quality runs.
However, for 5k, I'd do some longer runs, 6x800, 5x1000, 4x1200, etc.