I have a question about mile repeats. I'm new-ish to speed work. If I run 3 one mile repeats at a 7 minute mile pace per each mile (give or take a few seconds), how will this translate into a 5k performance? I had about 60 seconds walking rest between each repeat. Maybe 90 seconds before the third mile, but that one was faster (6:55). I'm hoping to break 22 min in the 5k. I'm an old lady and that's a decent time for my age group
Best way to get a translation is to run a 5x1k at the track with no rest. It'll give you close to a 1:1 comparison and then you get more detailed the next time out.
You should absolutely be able to break 22:00 if you can do 3 x 1 mile at 7:00 per mile (average) with :60-:90 rest. In fact, I think you are selling yourself short and think a time in the low 21 minute range is a reasonable goal, assuming you are willing to hurt on race day.
30s Runner wrote:
I have a question about mile repeats. I'm new-ish to speed work. If I run 3 one mile repeats at a 7 minute mile pace per each mile (give or take a few seconds), how will this translate into a 5k performance? I had about 60 seconds walking rest between each repeat. Maybe 90 seconds before the third mile, but that one was faster (6:55). I'm hoping to break 22 min in the 5k. I'm an old lady and that's a decent time for my age group
I have tracked the 1600 and 1k workouts extensively and have found that if you add 3x1600 with 4 minute break and add one minute you should be close. 5x1k with 3 min. break and add 20-30 seconds
It`s better you try 15-20 x 400m at 1.40 min , recovery = wait easy walking until your pulse is 120 beats per min or 60% of MHR if you know it. Do it once per week. And the other key quality workout should be a interval at treshold pace f.ex 3-6 x 1600m , recovery= 120 beats per min or 60% of MHR.
The race is in 9 days so I will report back with results. I am willing hurt, always, lol. I'm planning to take most of June off and start training again in July for a late fall half marathon.
30s Runner wrote:
I have a question about mile repeats. I'm new-ish to speed work. If I run 3 one mile repeats at a 7 minute mile pace per each mile (give or take a few seconds), how will this translate into a 5k performance? I had about 60 seconds walking rest between each repeat. Maybe 90 seconds before the third mile, but that one was faster (6:55). I'm hoping to break 22 min in the 5k. I'm an old lady and that's a decent time for my age group
I did the same workout today, but 5 rather than 3 reps. 5 x mile at 7:00 average, 60 secs rest. Jack Daniels cruise intervals. What 5K time would this indicate, given that it all felt pretty easy except for some tiredness on the last rep (which was 6:49). Male, late 40s.