Predict my 5K.

That's a pretty good workout for someone your age/size. If I had to guess I think you would break 20. What's your rowing 2k?

Yeah, breaking 20 was my guess also. I don't know how much faster than 20. Could be a second, could be over a minute. Not sure.

My best 2K is 6:27. Still working on it.

I don't think anybody can run 12x400 with such short rest much fast than mile race pace. So I'd guess you can run a mile in about 5:08, based on this the best guess is a 5k time of 17:x .

So yes to below 20 and yes to at least below 19.

27:36

Geez, you guys are really sticklers for the low rest. I did this workout with 80s per 400 but everything else the same and I ran sub-17...

Perhaps age has something to do with it, as does racing acumen. Some are simply able to grind out a phenomenal race when it counts. I have a friend who runs with the 19:30 guys in practice and struggles, then goes out and runs 17:40.

Sorry to rain on the parade, but I have to disagree. I think you're looking more at 20:30. You definitely have the cardiovascular fitness to run sub-20, but without having done much other running (particularly long runs) and not knowing how to pace your 5k, I think you'll have a tough time focusing and pushing during your first 5k to reach your current potential. I think once you run this race and get a baseline and an idea how to run 3.1 miles hard, you'll break 20:00 in your next 5k easily.

I would of course love to be proven wrong. Update this thread after your race with the results!

Interesting feedback.

I don't think I'm good for 17:xx. Even if I am physically capable of it, I don't think I have my pacing down for it. But, more than that, I don't think I have the speed endurance. I have a lot of speed, but its taxing and those rests can't come soon enough.

20:30 per 5k seems a bit high since I nearly averaged that pace for the ~7k of the interval session.

I'm still not sure I want to run it. I've been hitting the weights hard (I did the intervals on the same day I did power cleans and squats) so it depends on how my body feels. Right now, it feels like total crap, so naturally I'm feeling really pessimistic.

Alabama runner, sub-17 on 80s per 400? I don't understand how that's possible unless you had a lot left in the tank in the intervals. I was gassed from mine; in fact, I probably over did it. (Next time I do these, I'm going to shoot for 80 sec and run more relaxed.) However, as you said, no doubt some people rise to the occasion when it counts.

stick to rowing

I'd say your session is a 1500m type session. Rule of thumb is to add 3-4s when doubling distance, so 81s for 3,000m and 85s for 5,000m would be prudent. If you're on the track then provided you have good endurance from your other sports then sub 18 should be achievable.

That being said, there's a big difference between running 400m and resting up each 76s compared to running 18mins straight.

Best idea would be to start off around 18:30-19:00min pace and then pick it up towards the end if you can. Then schedule in another 5k for a week / two weeks later and start off faster if you felt good in the previous 5k.

belial wrote:

I'm still not sure I want to run it. I've been hitting the weights hard (I did the intervals on the same day I did power cleans and squats) so it depends on how my body feels. Right now, it feels like total crap, so naturally I'm feeling really pessimistic.

If you ran the workout AFTER cleans and squats, please forget everything I said.

Dope Train,

Thanks for the input. Sound pacing strategy. I can probably hold around a 6 min/mile pace for 2 miles and then let the chips fall where they may.

FriendlyLobo wrote:

If you ran the workout AFTER cleans and squats, please forget everything I said.

I lifted in the morning and ran the workout in the evening so I had plenty of time to refuel. I read somewhere that if you're going to combine strength training and high intensity intervals, do them on the same day. Usually, they recommend the intervals before the lifting, but the track wasn't available to me in the morning.

I actually think you should do a test run: either a 2-mile tempo run / time trial at a pace10-15 secs. slower than goal pace or 2 x 1 mile at goal pace with 1:30 jog between the miles. Warm up three miles in either case. How fast?

Do the test at least seven days before your race. You'll have absolutely no lingering aftereffects. And you'll learn a lot.

I can't tell you what pace to select as your goal pace, but that's the point: make an educated guess, then go out there and see how the workout feels relative to that pace. 6:00 pace is an 18:38 5K. You could run a 2 x mile test at that pace. 1:30 is slightly shorter than ideal--I'd normally take 2:00--but the way you respond, halfway through the second 6:00, will tell you all you need to know. If you're feeling great, then 6:00 pace is where you should start off the race; run the first mile no faster than that, hold pace until 1.5 miles, then slowly speed up to the end.

If, on the other hand, you're hurting halfway through the second mile of the test, you'll need to dial back your goal pace in the race.

With the tempo run, I'd probably shoot for 6:15s and, again, see how you're doing 1.5 miles in--this time with no break between the miles, obviously. If you're barely hanging on, then you've got your answer. If you're flying along but feeling as though you can actually pick it up a little--well, by all means do that in the final half mile. And you'll have your answer. Your goal pace, in that case, is somewhere between 6:00 and 6:15. In a first race, it always makes sense to go out a little easier than you could and then pick it up in the second half.

I'd run a test. There's no reason not to.

KudzRunner,

Already too late for the 7 day recovery thing, but this is what I should've done. (Easy for me to say now, now that I can find a way to worm my way out of doing it.)

I couldn't have done that workout when I was in 19:00 shape.

I predict 18:30

It's my experience from doing 400m, 440yds., 800m, 880yds. repeats with big strong 400m athletes, said large men under perform when racing 1500m/1600m/one mile. With no other information, 18:30 to 18:45 for 5K. If you were to state that you run your ten mile training runs in less than 65 minutes, I'd state sub-18 for 5K. I doubt you can run ten miles sub-65 minutes due to your weight.

once a faster runner wrote:

It's my experience from doing 400m, 440yds., 800m, 880yds. repeats with big strong 400m athletes, said large men under perform when racing 1500m/1600m/one mile. With no other information, 18:30 to 18:45 for 5K. If you were to state that you run your ten mile training runs in less than 65 minutes, I'd state sub-18 for 5K. I doubt you can run ten miles sub-65 minutes due to your weight.

I've never ran 10 miles. Never will. Chronic cardio yo ;)

(j/k, I'm not a lifting bro, but I do play one at my gym.)