2k repeats for 5k

these gravel roads are really difficult compared to pavement.

maybe their is a differnce in race times. i have to find out:)

5 times 800 m with 3 minutes walking rest

1. 2.48

2. 2.47

3. 2.48

4. 2.51

5. 2.52

what could I run in a 5k ?

sounder wrote:

5 times 800 m with 3 minutes walking rest

1. 2.48

2. 2.47

3. 2.48

4. 2.51

5. 2.52

what could I run in a 5k ?

Probably what you have been running.

The 2:50s should mean that you can race 5:40 pace, which is around 17:50.

Here's the problem from my observations with high school runners: they don't know how to connect them together. I've watched too many runners die off after the first mile because they are not used to the actual discomfort of 5k racing; they are used to having that rest.

You probably need to progress workouts. 6x800 has to go from 3 minutes rest, to 2 minutes rest, to 1 minute rest. (or, alternatively, 6 x 800 turns into 4 x 1200 and rest still gets shortened). And you can't really do that in 3 weeks in a row. It has to be mixed in with other stuff.

Other workouts help give you endurance support and speed support. I feel that some people get too far away from mile pace work when running 5k's. Tempo runs or cruise intervals teach you how to hold a hard pace.

It all has to be done. Don't look for a magical workout or a specific time in a workout to equate to a 5k performance.

And I don't fall into the category of a coach who blows off your times. I had runners go from the 24:00s to the 16:50 to 17:30 range in two years of training. That's not high, high level results, but, save for regional powers, most xc teams would love to have back-end 4 to 7 guys that can run that.

cool

so i have to cut the rest to approximately 2 minutes

and do 6 times 800m in 2:50min

or 4 times 1200m in 4:23min with 2 minutes rest?

concerning the 5 times 800 m for 17.50min (5k)

how fast should I run the 800m with 3 minutes rest

in 2.44 min (just to know)

thx in advance

sounder wrote:

yesterday another 5k

19:01,66 was the time

but the course was not on asphalt. it was on gravel paths

are you slower on gravel paths?

how much could be the time difference to asphalt ground (10 seconds)???

so maybe on asphalt I am very very close under 19...18:58 min or so:)

Of course gravel is slower. You can run 18:4x. I can tell from your workouts and the two races.

slopenguinrunner wrote:

sounder wrote:

5 times 800 m with 3 minutes walking rest

1. 2.48

2. 2.47

3. 2.48

4. 2.51

5. 2.52

what could I run in a 5k ?

Probably what you have been running.

The 2:50s should mean that you can race 5:40 pace, which is around 17:50.

What? No.

With a huge 3:00 rest those 800s will be much faster than 5k pace.

Do 6x800 with 1:00 rest and we will be looking at your 5k pace. Or 5x1000 with 1:30. Or 3x1mile with 3:00.

ok thx

I will do 3 x 1.600m with 3 minutes walking rest.

think it through wrote:

slopenguinrunner wrote:

Probably what you have been running.

The 2:50s should mean that you can race 5:40 pace, which is around 17:50.

What? No.

With a huge 3:00 rest those 800s will be much faster than 5k pace.

Do 6x800 with 1:00 rest and we will be looking at your 5k pace. Or 5x1000 with 1:30. Or 3x1mile with 3:00.

I understand that doing that workout now with short rest would produce slower repeats that are equivalent to current 5k performance. I usually saw a workout with repeats of 800s as something that could be achieved later in the season.

My point was that to progress those 800s so that they are closing to a goal 5k performance (and as I noted in another post, you have to have a mix of different work).

If I was going to map out a general plan over the course of 6-8 weeks (assuming a base period has been established), I would generally start looking to do two main workouts each week (in addition to regular mileage and long runs):

Week 1

6x800 in 2:50 with 3:00 rest.

20 minute tempo run or the equivalent in cruise intervals

Week 2

4-5 sets of 400 @ 5k pace plus 1200 at a steady run pace.

sets of

3 sets of 2x200 at mile pace followed by a 1200 at tempo pace

Week 3

6x800 in 2:50 with 2:00 rest

20 min tempo run or cruise intervals

Week 4

5-6 sets of 400 @ 5k pace plus 800 at a steady run pace

3 sets of 3x200 at mile pace followed by a 1200 at tempo pace

Week 5

6x800 in 2:50 with 1:00 rest

20 min tempo run or cruise intervals

Week 6

3-4 sets of 800 @ 5k pace plus 1200 at a steady run pace

3 sets of 4x200 at mile pace followed by a 1200 at tempo pace

All I meant is progressing the workouts so that the goal pace becomes the race pace. Granted, things become different on different schedules or if there are races mixed in. I would use a 2 mile cross country race early in the season as a substitute for 800 repeats. Or use a meaningless 5k dual meet for a tempo run. And I would clarify that I would often take longer to progress workouts because I wanted to insert progression runs and other types of tempo runs in the course of a whole summer and fall to work with.

I am now from monday on in week two.

If I could do the workout in week 6.

6 x800m in 2:50 min with only one minute walking rest.

Do you think I could run after two recovery weeks....maybe week 8 or 9 after some easy runs in the week 7 a 18.10min for 5k?

Once and Future wrote:

I'd guess closer to 19:10, might get down to 19 if you have a very good run.

The recoveries are too long but this is the pace he has been running at. Plus seems to have turned on last rep and you get no recoveries in a race.

Try for approx 19 pace and then if you feel gut you could still dip it

I did 19 already.

Next quest 18.10 minutes

An 18:10 runner should be able to do he following workouts without undue strain:

5x1000m in 3:35 with a 400m jog recovery.

4x1200m in 4:20 with a 400m jog recovery.

Steady 3 mile tempo in 19:00 with enough energy leftover to then run 6 or so 200m hard repeats with full recovery between each.

Hope that helps.

thx how long should be the 400 m easy jog between?

2:30min?