Hi
I did a workout 2 days ago... it consisted of 3x1 mile repeats at 5:32,5:32,5:24 pace per mile. I took 3 minutes between each. I also did a hard bike workout the day prior so I had heavy legs. I will be running Peachtree 10k.
I also ran a 1:24 half marathon as a workout in early May. I spilt a 37:15 at the 10k mark then completed the rest of the race at a tempo.
Does anyone have an idea of paces I am capable of running for a 10k?
Thank you
Daisy
Mile repeats seem to indicate 17:00 to 17:10 5k shape, which would have me leaning towards 35:30 or so.
Thanks, can I asked how you came up with those times?
There are several pace calculators out there.
Google "Daniels Pace Calculator" or "McMillian Pace Calculator"
There are all sorts of "Equivalent Performance" tools on them :-)
Good luck in ATL!
3 x 1600 is a pretty common workout to be done at 5k pace. Your rest was a little on the short side, but I figured that was the best information that I had. That turned out to an average pace of around 5:30, which equates to a 17:10 or so. I then took that and converted it to an equivalent 10k. I considered rounding down a little more because it is such a quality race and you will have plenty of people pushing you and you will be peaking, but this workout came only two weeks out, so the peak should make that much of a difference and my understanding is that there is a big hill at around 3 miles or just before, so the course itself is not necessarily blazing fast.
I imagine if you are good enough to be running that workout you are experienced enough to have a goal of your own. What is your goal?
I did this workout (fresh) with 3:30 rest with miles in 5:28, 5:29, 5:23. A couple weeks later I ran a 17:23 5K, which was probably a bit slow since I ran solo. I figure I'm sub-36 at the moment. Smoove's estimate is probably more accurate, especially since PeachTree will be a big-deal race. And a 35:30 would filter into the top 20 women... https://www.athlinks.com/event/115192/results/Event/517723/Course/769572/Results
Smoove wrote:
3 x 1600 is a pretty common workout to be done at 5k pace. Your rest was a little on the short side, but I figured that was the best information that I had. That turned out to an average pace of around 5:30, which equates to a 17:10 or so. I then took that and converted it to an equivalent 10k. I considered rounding down a little more because it is such a quality race and you will have plenty of people pushing you and you will be peaking, but this workout came only two weeks out, so the peak should make that much of a difference and my understanding is that there is a big hill at around 3 miles or just before, so the course itself is not necessarily blazing fast.
I imagine if you are good enough to be running that workout you are experienced enough to have a goal of your own. What is your goal?
Yes but it's not the Predictor workout as 3 mins is too​ long recovery.
4 x mile off 90 is predictor.
ukathleticscoach wrote:
Smoove wrote:3 x 1600 is a pretty common workout to be done at 5k pace. Your rest was a little on the short side, but I figured that was the best information that I had. That turned out to an average pace of around 5:30, which equates to a 17:10 or so. I then took that and converted it to an equivalent 10k. I considered rounding down a little more because it is such a quality race and you will have plenty of people pushing you and you will be peaking, but this workout came only two weeks out, so the peak should make that much of a difference and my understanding is that there is a big hill at around 3 miles or just before, so the course itself is not necessarily blazing fast.
I imagine if you are good enough to be running that workout you are experienced enough to have a goal of your own. What is your goal?
Yes but it's not the Predictor workout as 3 mins is too​ long recovery.
4 x mile off 90 is predictor.
Wrong.
I didn't say she did it as a predictor. By necessity, due to the paucity of information provided, I made an assumption based on experience that someone doing mile repeats with 3:00 rest would be doing them at or near 5k pace. I think that is pretty customary. It is possible that she was doing them at 10K pace in order to walk and race pace, but then her asking for other peoples opinions makes even less sense. Plus, I would expect her to take slightly shorter rest if she were doing them at 10k pace.
Rupp the lump wrote:
ukathleticscoach wrote:Yes but it's not the Predictor workout as 3 mins is too​ long recovery.
4 x mile off 90 is predictor.
Wrong.
Totally right... anything longer this recovery and it becomes something else. He is talking 5k shape....
Just ridiculous. Anything under 1/2 the rep duration is excessively short for three rep session. I certainly hope your "coach" title is simply part of your internet fantasy, as you are clearly benighted in working with real world athletes.
ukathleticscoach wrote:
Yes but it's not the Predictor workout as 3 mins is too​ long recovery.
4 x mile off 90 is predictor.
I am a triathlete, I ran in college. I write my own training and integrate in a lot of swimming and cycling into my routine. I heard that the 3x 1 mile with 90 sec rest is a good predictor of a race effort. I decided to do the race last minute because I got a free entry. The plan that day was to do 5 miles x HM pace but I ended up only having a limited amount of time so I just made the intervals fast.
I have ran a 37:15 in the past which is my best. I run maybe 20-25 miles a week but put in 10-15 hours of training. I would like to run 5:50-5:55 pace for the 10k, but I am doing it more as a workout because I will not be tapering for it. I have a half marathon July 22nd, I would like to go a 1:21 there, which I think I am capable of.
I do not have a coach, my A race is July 22nd. It is a half marathon, I am not race ready for Peachtree, I have not been doing enough quality workouts. My best in the 10k is a 37:15 like I had said prior. I am doing Peachtree as a workout but I am going to try to get a personal best as well. The workout plan was 5x mile at HM pace with 90 sec recovery but I was limited with time and just focused on hard efforts with more recovery.
I do triathlons and am an elite triathlete, I do about 10-15 hours of training in a week. I did a 17:40 5k after doing a hard bike effort last year so I think I can go in the low 17's for a open 5k now since I am more fit.
But my goal is to do a 1:21 half marathon on July 22nd.
a race is a race, a workout is a workout. stop hedging.
Interesting set of facts. Some triathletes can come fairly close to their open times in the running phase of their tris, but that is fairly rare. You obviously left a ton on the table in your last half, so that is a good sign. The mile repeats workout is a good sign too. Like the poster above though, I think you need to stop hedging your bets mentally. As an elite triathlete, you probably know as well as the rest of us that you cannot be half-in or half-out.
I do sometimes worry about triathletes' ability to convert their overall fitness into good road race day performances though. By its nature, there is something almost a little too measured about the triathlon that prevents folks from converting their fitness into running race performances, particularly at the relatively shorter distances. It is almost like the fact that you are out there for over an hour in even the Olympic distance events forces you to take the moderately conservative approach a distance runner would take in a half marathon.
Still, you are an elite endurance sport athlete who has cranked out some solid running times and a recent great workout. I would get a bit aggressive if I were in your shoes and shoot for 36:00 flat or faster (which would mean getting out a little faster since the Peachtree course is tougher over the second half than the first).
Good luck and let us know how you do.
Crimea River wrote:
Just ridiculous. Anything under 1/2 the rep duration is excessively short for three rep session.
I certainly hope your "coach" title is simply part of your internet fantasy, as you are clearly benighted in working with real world athletes.
ukathleticscoach wrote:Yes but it's not the Predictor workout as 3 mins is too​ long recovery.
4 x mile off 90 is predictor.
Guy has 37.00 PB, feels in shape to run 1.21 which according to any table is around 36.40 10k (small improvement) and 17.35 5k. He ran those mile reps at 17.05 pace. You think he can run 17.05 with three minute reps? Try with half that recovery and see what it comes out...
Going full asinine i see...
I don't think that taking a 5k pr that comes as part of a triathlon leg, or a 10k PR on the way to a half marathon (even if the rest of the half were run at less than full effort) and using them to calculate an expected outcome of an open race makes tons of sense though.
I think the fact that the OP, as we subsequently learned, wasn't using this as any kind of specrfic predictor, nor was she doing it at a specific known pace (not 5k pace specifically, just an unknonwn "ahrd" pace) muddies the waters a bit.
I do agree with the Crimea though - 90 second rest for 3 x 1 mile at 5k pace is just not something that I would do or advocate that anyone else do. Most people who are in a position to do such a workout have a large enough body of running work that they should have a good sense of their fitness based on other workouts and races. If their body of work is not big enough, in most cases they shouldn't be trying such an intense workout.
Like I said I was limited with time... I ran the reps too quickly. My original plan was 5x miles at HM pace. I am a girl not a guy.
I do 20-25 miles at a high intensity all of my runs are essentially hard, the training I get from swimming and cycling transfer into my total volume. I normally do one progression run a week, typically it will be between 10-14 miles... ave pace 6:45 mile.
I live in one of the country's tri capitals, so I coach a fair number of triathletes on the running side of things (although none as good as you). At best, they tend to give me 4 days of running, which usually means a track session, a tempo session, a long run and an easy distance day. Sometimes I get a 5th day of easy distance out of them.
You're the elite triathlete here, so I am not second guessing you here, just sharing food for thought from an experienced runner's perspective. It would be great if you got in some simple easy distance runs once or twice a week, and had hard running only twice per week. Even those of us who only run usually take the approach of 2 quality days per week. If crunched for time, you can certainly combine the long run and a tempo effort by way of a nice progression run, which I do during marathon training. But going hard three or four days a week is more than I would advise.
As a side note, with the triathletes that I coach, I tend to give them partial mileage credit for their time in the saddle and pool. I use the pretty typical "interval volume is capped at 8% of your weekly mileage" rule of thumb with my runners, but for triathletes who are putting in big blocks of time on the bike or in the pool (more on the bike than the pool though), I let them throw down more intervals than I otherwise might. Someone in your position can handle up to 4 miles of intervals despite your low running volume.