Averaged 1:17 with 60s walk rest.
Long run mileage is double digits and raw speed in the 400 is low 57s.
Had a headwind of 6 MPH for half of each rep.
What pace should I do in my 5K time trial and race coming up? Or, is this a bad indicator? It's been a year since I have raced the 5k back when my long run was 6.5 miles. PR then was 19 flat.
Thanks.
10x400 is more of an indication of what you would be able to run for a mile
400s are not ideal for predicting 5k for many of us.
But, did you run this same workout back when you did the 19 flat 5k? That could give you "some" indication of where you are at now.
MakeTrackGreatAgain wrote:
10x400 is more of an indication of what you would be able to run for a mile
Nuh uh
MakeTrackGreatAgain wrote:
10x400 is more of an indication of what you would be able to run for a mile
Also a good indicator of what you can run for 10 * 400
Hard to say, but my guess would 17:00 minutes or a litlle under under.
I was around 1:27 per rep at the time for this type of workout.
17:30 perhaps.
RiddleMeThisLetsRunners wrote:
Averaged 1:17 with 60s walk rest.
Long run mileage is double digits and raw speed in the 400 is low 57s.
Had a headwind of 6 MPH for half of each rep.
What pace should I do in my 5K time trial and race coming up? Or, is this a bad indicator? It's been a year since I have raced the 5k back when my long run was 6.5 miles. PR then was 19 flat.
Thanks.
I think I would run the first mile at about 17:30 pace - roughly 5:40 - and try to finish faster than you started. Going from 19-flat to well under 18 is significant over a year's time.
FYI - that headwind you mentioned is pretty much irrelevant as you got the benefits of that wind for the other half of your workout. Think of it as a workout for you mentally more than anything.
I'd say 18:20. I feel like I could almost do this workout, and I'm a 19-flat guy currently.
As another poster said, this is a better mile indicator workout (indicating about 5:10). Using the McMillan calculator, your 5k should be 17:56 based on a 5:10 mile.
Sounds about right to me. I'd shoot for 5:40s in your time trial and go for 17:40.
Thanks for the help. I will be on here Sunday and let you all know how it went.
Did the same workout Monday except I ran 1:20 for the first 9 and a final 400 1:11. My 5k pr is 17:51
Perhaps 18:56-18:59, if you maintain a good kick.
Well, I have a severe sinus infection right now and it destroyed my time trial yesterday (high 20s). What are the plans moving forward to the race on Saturday? Sleep, hot showers, hydration are of priority. Also keeping the mileage low. Any last bits of help?
Kind of embarrassing after destroying two workouts to go home "devastated" as people on here like to say lol
Also, chest felt tight at halfway point.
Prognosticator wrote:
FYI - that headwind you mentioned is pretty much irrelevant as you got the benefits of that wind for the other half of your workout. Think of it as a workout for you mentally more than anything.
That is not how headwinds work. The cost is greater than the benefit.
FYI - that headwind you mentioned is pretty much irrelevant as you got the benefits of that wind for the other half of your workout. Think of it as a workout for you mentally more than anything.[/quote]
Garbage
As is this session as a predictor
I'm predicting 18:30-40. Your workout indicates nothing slower than a 5:08 mile. Most girls I know with a 5:08 mile run 18:20ish in the 5k. I assume you will be a bit slower in a more endurance oriented event, since these girls I speak of run 62-64 in the 400.
I used to have a cinder track available. I was confident that I could go under 16:40 if I could do 10-12 X 400 in 76 with a 200 jog and not be spent at the end. It was hard and I'd usually. It feel like I could go much faster. I know a lot of people say they can rip 400 and then race slow as sh@t compared to the interval but I never could.