3x1 mile repeats @ 5:20-5:30 pace

Daisy2333 wrote:

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.

So Daisy, my bad for calling you "he". Your times, as a triathlete, are very good, i have seen recently other cases (for example this year's British 10k champ) where a girl with limited running mileage (basically mostly high intensity) and a ton of aerobic from cycling & swimming has been rocking it out there. So keep it up and let us know how is it going.

Good workouts to infer your current 5k shape need unfortunately to have short recoveries, and anything shorter than a 2 minute effort (for example the never ending sets of 400m people do over and over) are a waste of time. What i have my guys do often are for example:

8x800 (30" rest)

7x1000 (45")

5x1200 (60")

You can do 400m by all means if then next time you can keep that pace for an extra-lap, then two more laps etc. The 3-4x1600 (90") i agree is a very tough cookie and i wouldn't do it during a first cycle of this, if at all.

You might want to do these reps faster with a longer recovery, but you shouldn't expect to hit that pace in a 5k race. Some people like to run faster in training to feel easy during a race but that's a different story.

3 minute breaks are too long. Take 2 minutes between 3 sets and come back.

Daisy2333 wrote:

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

Horrorwill: Maybe the biggest idiot to ever infest British coaching ranks.

ukathleticscoach wrote:

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.

Predictor session is from Frank Horwill

I just did the same 3x mile workout off 3 min rest and hit 5:13, 5:12, 5:19. What can I run?

Kaisy wrote:

I just did the same 3x mile workout off 3 min rest and hit 5:13, 5:12, 5:19. What can I run?

How hard did it feel? Based on the slowdown for the third interval, I’m guessing it was pretty near all-out? If so, I would estimate 16:55-17:25.

Additional training/conditions info could either shift that range up or down and/or shrink its error bars.

Not An Expert wrote:

Kaisy wrote:

I just did the same 3x mile workout off 3 min rest and hit 5:13, 5:12, 5:19. What can I run?

How hard did it feel? Based on the slowdown for the third interval, I’m guessing it was pretty near all-out? If so, I would estimate 16:55-17:25.

Additional training/conditions info could either shift that range up or down and/or shrink its error bars.

Well the goal was 5:15ish, I had been starting the first two with a 75-76 so my coach asked me to go slow the first lap of the last one and try to pick it up so I came through 81 and picked it up some but I guess I just got a lil stuck. The effort for all three wasn’t that hard just legs were a little heavy from the week of training. Speed development day still has my hamstrings tight/sore but nothing too bad.

If I ran anything over 17 would be a terrible race. My pb is 16:58 and that was last track season where when I did a session like this I averaged 5:32 per mile.

It's a 5k workout. Concerned with the last split or I would have said 16:00-16:20. Will go with 16:30-16:40. If you have a 5k soon, go out in 5:20 even. Add in some more strength work & hit this workout in 5:05-5:10 to have a shot at sub-16.

5:15s still wouldn't shock me on the right day.

NERunner03533 wrote:

It's a 5k workout. Concerned with the last split or I would have said 16:00-16:20. Will go with 16:30-16:40. If you have a 5k soon, go out in 5:20 even. Add in some more strength work & hit this workout in 5:05-5:10 to have a shot at sub-16.

5:15s still wouldn't shock me on the right day.

Understood. Like I said the last one was a slight negative split but I see what you’re saying. Opening with a 16:45 would be great as last year i opened with a 18:20. I am a girl btw and am finally healthy for the past year. My goal is 16:10 this outdoor season so I think I am on track for that

KAV wrote:

Daisy2333 wrote:

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.

So Daisy, my bad for calling you "he". Your times, as a triathlete, are very good, i have seen recently other cases (for example this year's British 10k champ) where a girl with limited running mileage (basically mostly high intensity) and a ton of aerobic from cycling & swimming has been rocking it out there. So keep it up and let us know how is it going.

Simp

That 7x1000m at 5k pace with 45 seconds recovery sounds incredibly hard. I've done 6x1000m with 90 sec, but I doubt I had a day in life where I could do 7x1000m off 45 sec at 5k pace.

I ran 4x1600m with 4 min recovery at 5:35ish in my 50s as last prep for the Masters National, and ran 17:30 on the day.

The long recovery makes it tough to shrink the error bars, but I’m glad to hear you weren’t rigging on the last interval. That you got a bit “stuck” at that pace, though, is a sign that you might not be ready for a change of gears or a much faster pace (which is normal at this time of year). I’ll drop the estimate to 16:40-17:05, and possibly a bit faster if you’re backing off for the race more than you backed off for this workout (which, based on there not being too many important races in January, it would be totally understandable not to).

36:10 if it's a flat course.

Not An Expert wrote:

The long recovery makes it tough to shrink the error bars, but I’m glad to hear you weren’t rigging on the last interval. That you got a bit “stuck” at that pace, though, is a sign that you might not be ready for a change of gears or a much faster pace (which is normal at this time of year). I’ll drop the estimate to 16:40-17:05, and possibly a bit faster if you’re backing off for the race more than you backed off for this workout (which, based on there not being too many important races in January, it would be totally understandable not to).

Just opened my season with a mile race got 4th place with a 4:49. 16 second PR

In line with 16:30-16:40. Plenty of time to keep chipping away & come closer to 16:00 during the outdoor season.

Those preaching short recoveries (eg 45-90 seconds) for predictive purposes don't know what they're talking about.

My staple 5k predictor is 3-4 * mile with a 400 jog recovery (probably 2:30ish). I end up running 5k about the pace of my reps, sometimes a little faster.

7 * 1k w/45 seconds recovery. Wtf is that?

Daisy2333 wrote:

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

After 3 minutes rest the anaerobic system is sharp again. So i add 10seconds to your average test pace and a 05:40 min/mile pace seems reasonable.

35:15 for your 10k.

NERunner03533 wrote:

In line with 16:30-16:40. Plenty of time to keep chipping away & come closer to 16:00 during the outdoor season.

Going for it Friday will update afterwards