As a workout 10 days before goal 5k I'm considering either-
5x1k at goal 5k pace, 60 seconds recovery
Or
3k time trial, maybe plus some 200s
Any thoughts on which may be preferable? If it matters, I'm more endurance based. dropping down in distance to try dip under 16 before I get too old. The 5x1k session I'm relatively sure I can hit the paces... the time trial just sounds intimidating. Would have to be solo
Many thanks
3k time trial. thats what the old school pros used to do.
leading up to a marathon they would do a mile race like 8 weeks out then a 3k, 5k, 10k, half etc
I'd smash a 3k TT then rest up for the race..
good luck
Run a 3k in 9:30. Run 3:12, 3;12, 3:06. If you can do that you can run sub-16. First 2000 is at your 5k pace so shouldn't be too hard. Last 1k you will have to pick up the effort, just like on race day.
Pure Speculation wrote:
Run a 3k in 9:30. Run 3:12, 3;12, 3:06. If you can do that you can run sub-16. First 2000 is at your 5k pace so shouldn't be too hard. Last 1k you will have to pick up the effort, just like on race day.
Sounds like a plan. Thanks gentlemen
Brad Hudson favors the 5 x 1000s with short rest.
Running a slightly negative split 9:30 doesn't guarantee you a sub 16 5000m, even if done in a time trial.
A 6 second margin at 3000m is too thin considering you still have 5 laps.
Generally you should give about 20 seconds of margin and that is assuming that you're aerobically strong.
So 9:10 might let you slip under 16 barely.
Rockstar Games wrote:
Running a slightly negative split 9:30 doesn't guarantee you a sub 16 5000m, even if done in a time trial.
A 6 second margin at 3000m is too thin considering you still have 5 laps.
Generally you should give about 20 seconds of margin and that is assuming that you're aerobically strong.
So 9:10 might let you slip under 16 barely.
Honestly don't think I could run 9:10 even tapered and in a race situation, but I know I can at least hit 16:0x in a road 5k