Yesterday I did the above session with an average time of 2.50 per 800m. Does anyone know what time I could run for 5k? My current season best is 18.45 (although I have run 16.47 6 years ago before I had my little boy). I'm hoping to get this time down to low 18s if I can and eventually in the 17s.
Nicola wrote:
Yesterday I did the above session with an average time of 2.50 per 800m. Does anyone know what time I could run for 5k? My current season best is 18.45 (although I have run 16.47 6 years ago before I had my little boy). I'm hoping to get this time down to low 18s if I can and eventually in the 17s.
Well you do have courage, it depends on your intensity, spikes vs flats, track vs road. I (being an ex-800m runner who can no longer sprint but gives free advice) would add about 45s-55s to your 800m rep (3:35-45) then x 5, and 17:55-18:45. I originally believed that 45s, 3:35, 17:55 are fair inputs but I added up to an extra 10s per km because I don't know your endurance, flexibility/form etc and for litigation purposes! It comes to what you are already running. But seriously you should be able to run quicker based on that workout alone. Try running alongside middle aged males who run in the 17 mins zone that can drag you through.
If you don't know what you could run for 5k, then you don't know what your 3k pace, so you can't say that those 800s were done at "3k pace."
But what about the wrote:
If you don't know what you could run for 5k, then you don't know what your 3k pace, so you can't say that those 800s were done at "3k pace."
Obviously true, but that misses the point.
I don't know the answer, but:
1) faster than 18:45 for sure, now
2) much faster later
Honestly, I think you have a real chance at sub 18:00 right now.
You say that is 3k pace, but with rest that short relative to your work bouts, and with 8 intervals, I think that this is probably closer to your 5k pace than your 3k pace. My only hesitation is that 800s are just short enough for you to power through them at a faster pace than you would normally expect to be able to replicate. Cutting against that concern is the short rest, the high number of intervals that you ran and the fact that even though these were 800s, they were still nearly 3:00 intervals, which is a fairly long bout (and thus harder to "fake").
I would do follow up workouts of 6 x 1000 with 2:30 of active rest (jogging)and then 5 x 1200 with 3:00 of active rest, both run at 5:40/mile pace. If you can do those workouts in the next few weeks, I would encourage you to be aggressive in your next 5k and go out at 5:40 pace.
Were your intervals consistent across the workout? At what point in the workout did you reach the "I am not sure I can finish all 8 of these in the prescribed time" point of the workout that we all reach at some point?
Smoove wrote:
Honestly, I think you have a real chance at sub 18:00 right now.
You say that is 3k pace, but with rest that short relative to your work bouts, and with 8 intervals, I think that this is probably closer to your 5k pace than your 3k pace. My only hesitation is that 800s are just short enough for you to power through them at a faster pace than you would normally expect to be able to replicate. Cutting against that concern is the short rest, the high number of intervals that you ran and the fact that even though these were 800s, they were still nearly 3:00 intervals, which is a fairly long bout (and thus harder to "fake").
I would do follow up workouts of 6 x 1000 with 2:30 of active rest (jogging)and then 5 x 1200 with 3:00 of active rest, both run at 5:40/mile pace. If you can do those workouts in the next few weeks, I would encourage you to be aggressive in your next 5k and go out at 5:40 pace.
Were your intervals consistent across the workout? At what point in the workout did you reach the "I am not sure I can finish all 8 of these in the prescribed time" point of the workout that we all reach at some point?
I agree with this. Just based on the workout you posted I would think you are in low 18 shape, maybe just under.
You're in 18:10-18:30 shape
You are older than college age and a woman both of which suggest endurance compared to most posters. Since you can generate that much speed for that long with that little rest, you can certainly sub-18 right now, even if you were just standing during your recovery.
Thanks for the replies. I ran 6 x 1k the previous week in average pace 3.29 off 2.45 recovery (standing) and 3 x 4 x 400m in 80/81 with 1 min between reps and 3 minutes before sets the week before too.
Nicola wrote:
Yesterday I did the above session with an average time of 2.50 per 800m. Does anyone know what time I could run for 5k? My current season best is 18.45 (although I have run 16.47 6 years ago before I had my little boy). I'm hoping to get this time down to low 18s if I can and eventually in the 17s.
God these questions are annoying.
I have a solution....RUN THE FRIGGIN 5K DISTANCE AND YOU WILL KNOW THE ANSWER.
All of that tells me that going out at 5:40 pace is eminently reasonable.If I were coaching you, I'd really like to see you knock out a 1200s workout, but the 1000s were as solid as the 800s, and the 400s were more impressive than both.
Nicola wrote:
Thanks for the replies. I ran 6 x 1k the previous week in average pace 3.29 off 2.45 recovery (standing) and 3 x 4 x 400m in 80/81 with 1 min between reps and 3 minutes before sets the week before too.