What is your least stressful 5k predictor workout?

5K ladder - (1600, 1200, 1000, 600, 400, 200), half the distance recovery between intervals. Done 10 days before a 5K, combined time for all the intervals is usually within about 15 seconds in either direction of what I'll run in the race.

Probably 7x1k @ 5k pace with 400m jog would give you the best indicator of how close you are. Or 6x1200m @5k pace with 400m jog. If you can do those evenly across the board you should be in shape to hit your 5k time IMO

3 x 1 mile on the road, not the track unless you are racing on the track.

3 mins recovery shuffle jog

No target times, just do mile 1 at an effort that will allow you to go faster on mile 3.

Avg the 3 and this will be a conservative est of what you can do race day

This works for me...

Most stressful: 3-4x1600, 400m jog. Ten days off peak race. Average usually very close to that of race.

Least stressful: Mona Fartlek (2x90"+4x60"+4x30"+4x15"), FAST jog recovery (around marathon pace), same lenght as each interval (90" recovery for 90" interval etc). 5/7 day before race. Average usually around 10" slower per mile than race eventual pace

I would agree with this one, although I would more typically go with 6 intervals instead of 7 because of my training volume. It is imperfect because 1000m is on the short side, but if you are experienced enough and have done these workouts often enough, you should be able to get a good sense of your fitness from this workout without having to pay too high of a price.

5k dude wrote:

Probably 7x1k @ 5k pace with 400m jog would give you the best indicator of how close you are. Or 6x1200m @5k pace with 400m jog. If you can do those evenly across the board you should be in shape to hit your 5k time IMO

Just do a 2-mile time trial about 7-10 days before the race. It's short, and you should be finished in less than 10 minutes.

The least stressful is not to bother as it's largely a waste of time.

for me it's 4x1 mile repeats, similar to as mentioned

I yog out 400m between ea. at a somewhat reasonable ~9:00/mi pace between ea (similar to long-slow pace for me, I'm slow)

if I'm honest about yogging the LSR pace between each mile, the avg of the miles is about what I can do in a 5K race

I dont have a lot of speed so I think getting the extra mile in, and having ~somewhat reasonable jogging pace between gives me a better idea of where I'm at

I always go out a little hot on lap one of these things which might be part of my problem why I need to extend it a little

asking for a friend wrote:

for me it's 4x1 mile repeats, similar to as mentioned

I yog out 400m between ea. at a somewhat reasonable ~9:00/mi pace between ea (similar to long-slow pace for me, I'm slow)

if I'm honest about yogging the LSR pace between each mile, the avg of the miles is about what I can do in a 5K race

I dont have a lot of speed so I think getting the extra mile in, and having ~somewhat reasonable jogging pace between gives me a better idea of where I'm at

I always go out a little hot on lap one of these things which might be part of my problem why I need to extend it a little

What is a yog? Not a jog, unless you meant to type jog...

Least stressful? 6 x 800m 7-10 days out. Run in control. 5k pace is probably 1-2s/rep slower.

jecht wrote:

asking for a friend wrote:

for me it's 4x1 mile repeats, similar to as mentioned

I yog out 400m between ea. at a somewhat reasonable ~9:00/mi pace between ea (similar to long-slow pace for me, I'm slow)

if I'm honest about yogging the LSR pace between each mile, the avg of the miles is about what I can do in a 5K race

What is a yog? Not a jog, unless you meant to type jog...

A yog is a yawning jog, also sometimes spelt as yawg.

randomist wrote:

jecht wrote:

What is a yog? Not a jog, unless you meant to type jog...

A yog is a yawning jog, also sometimes spelt as yawg.

thanks, I see people on here and Strava reference a yog, but I always thought they mistyped it as jog.

I like a solo 3200m time trial.

Even effort and pace. No big kick.

If I can do that in control I can race a 5k at that pace.

8-10k @ threshold pace

Prep for 5k wrote:

And how far out from the race do you prefer to run it?

Never. I don't do race predictor stuff - I just leave that to the actual race.

*stipe wrote:

I like a solo 3200m time trial.

Even effort and pace. No big kick.

If I can do that in control I can race a 5k at that pace.

I do something similar, but only because it is in Pfitzinger’s Faster Road Racing book. 2 weeks out from race day, 3k time trial. I have found that once tapered, I can actually run 3-4 seconds faster per mile than what I average on that time trial. And just like you said, no big kick. Even pace. Controlled. Not a race effort. Comfortably hard.

The least stressful is just to race the 5K. Why do you need to overanalyze and have a predictor?

ukathleticcoach wrote:

The least stressful is not to bother as it's largely a waste of time.

TRUST THE PROCESS! Time trials and predictor workouts are signs of insecurity and the innate sense that you already know that you do not possess the desired fitness. If you and your coach have structured a goal oriented long-term plan, then stick to that plan.

100 x 100 @5k pace w/ 100 rest.

It's 10k of running at 5k pace without ever going into oxygen debt.