8x800 with 90 sec jog recovery

15:30

Depends a little bit whether you were jogging 200 m 90 s or staying on place.

But, in general, it's should be the same pace roughly 75 s per lap or 15:30-15:35.

Have you been running these intervals with spikes ?

Are you gonna run 5k on the road ? Or you meant 5000 m ?

Unattached Boi wrote:

Splits: 2:35, 2:32, 2:33, 2:30, 2:31, 2:29, 2:30, 2:26

Did this workout very controlled and felt good all the way through the end (the last one still felt smooth). What do you think I could run for 5k?

The correct answer: 16:30 to 16:35 5000m on 400m track.

Prefontaine91 wrote:

But, in general, it's should be the same pace roughly 75 s per lap or 15:30-15:35.

No it isnt... maybe it was if he rested 45".... Also the jogging/in place is completely irrelevant for a recovery that long. Spikes as well are irrelevant - you can run a 5k with flats on track and whatever you lose at that pace range is negligible.

Correct call is the one above at around 16'30"

Maybe you're used to do so hard workouts. If I can do 8 x 800 m with 2 , so I can handle that pace in 5 k event.

Do not need to die every workout.

Prefontaine1991 wrote:

Maybe you're used to do so hard workouts. If I can do 8 x 800 m with 2 , so I can handle that pace in 5 k event.

Do not need to die every workout.

Agreed. Just checking my training, I ran 7 x 800 off 200m in 90 secsjust before my 5000m PB last summer.

2:32-2:33 avg, 60 MPW at the time. According to my notes I didn't find it particularly smooth or pleasant. Ran it solo.

15:49.7 8 days later.

If you can run that workout and only hit 16:30 then you need to reconsider how you train.

+1

15:30 seems reasonable to me, to be able to do this workout, your pace on these reps have to be at least slightly slower than Jack Daniel’s interval pace due to the short recovery and how you felt, and interval pace at 15:30 is 4:58, so I think that is a good time to target for you. This would be on a track, on a road add a little bit of time, or a lot, depending on terrain, weather, competition, etc.

HHH Runner wrote:

Prefontaine1991 wrote:

Maybe you're used to do so hard workouts. If I can do 8 x 800 m with 2 , so I can handle that pace in 5 k event.

Do not need to die every workout.

Agreed. Just checking my training, I ran 7 x 800 off 200m in 90 secsjust before my 5000m PB last summer.

2:32-2:33 avg, 60 MPW at the time. According to my notes I didn't find it particularly smooth or pleasant. Ran it solo.

15:49.7 8 days later.

If you can run that workout and only hit 16:30 then you need to reconsider how you train.

I did the workout on a gravel trail in trainers. I will be racing in spikes on a track. I think 15:30 is a pretty good guess. I'm hoping for 15:20 though. I'll let you all know my time after I race (March 16)

and the correct ... wrote:

Unattached Boi wrote:

Splits: 2:35, 2:32, 2:33, 2:30, 2:31, 2:29, 2:30, 2:26

Did this workout very controlled and felt good all the way through the end (the last one still felt smooth). What do you think I could run for 5k?

The correct answer: 16:30 to 16:35 5000m on 400m track.

I really hope you aren't serious lol. I've done this in workouts.

Unnattached Boi wrote:

and the correct ... wrote:

The correct answer: 16:30 to 16:35 5000m on 400m track.

I really hope you aren't serious lol. I've done this in workouts.

OP, you did not give us your height & weight. OP, you did not give us other workout results. OP, you did not give us your PB at other distances. I based my response on what I could have raced 5K when younger based on similar workout results.

and the correct answer ... wrote:

Unnattached Boi wrote:

I really hope you aren't serious lol. I've done this in workouts.

OP, you did not give us your height & weight. OP, you did not give us other workout results. OP, you did not give us your PB at other distances. I based my response on what I could have raced 5K when younger based on similar workout results.

If you’re doing that workout and racing 16:35 you either are going to the well on the workout or you’re garbage mentally. My height has nothing to do with it lol.

Unattached Boi wrote:

and the correct answer ... wrote:

OP, you did not give us your height & weight. OP, you did not give us other workout results. OP, you did not give us your PB at other distances. I based my response on what I could have raced 5K when younger based on similar workout results.

If you’re doing that workout and racing 16:35 you either are going to the well on the workout or you’re garbage mentally. My height has nothing to do with it lol.

Height & weight have nothing to do with it? Weight and denominator in VO2 formula does matter. An 800m/1500m runner often will be able to do (6 to 8) x 800m workouts with 5000m/10000m runners but will not necessarily race as well versus 5000m/10000m runners in a 5000m race. Garbage mentally? Just race and then get back to us.

shut up & race, we'll find out wrote:

Unattached Boi wrote:

If you’re doing that workout and racing 16:35 you either are going to the well on the workout or you’re garbage mentally. My height has nothing to do with it lol.

Height & weight have nothing to do with it? Weight and denominator in VO2 formula does matter. An 800m/1500m runner often will be able to do (6 to 8) x 800m workouts with 5000m/10000m runners but will not necessarily race as well versus 5000m/10000m runners in a 5000m race. Garbage mentally? Just race and then get back to us.

Height and weight doesn’t determine if you’re a mid distance or a long distance athlete lol. Do you actually still think I’m going to run 16:3x?? I literally told you I’ve done that in a workout haha, like a couple of weeks ago

Shut up & race,

I’m 6’1 and 160. I recently did a 4 mi tempo at 5:22. I do my LRs at around 6:2x pace for 11 mi and do 50 mpw. What’s your prediction now that you have your info? Lol

Unattached Boi wrote:

Shut up & race,

I’m 6’1 and 160. I recently did a 4 mi tempo at 5:22. I do my LRs at around 6:2x pace for 11 mi and do 50 mpw. What’s your prediction now that you have your info? Lol

CHRIS SOLINSKY IS MAKING A COME BACK??? HE IS BACK BABY!!!!

@ I do my LRs at around 6:2x pace for 11 mi @

Seems too slow for you. I think you should run about 5 mile at 5:30-5:40 as LT training

shut up & race, we'll find out wrote:

Unattached Boi wrote:

If you’re doing that workout and racing 16:35 you either are going to the well on the workout or you’re garbage mentally. My height has nothing to do with it lol.

Height & weight have nothing to do with it? Weight and denominator in VO2 formula does matter. An 800m/1500m runner often will be able to do (6 to 8) x 800m workouts with 5000m/10000m runners but will not necessarily race as well versus 5000m/10000m runners in a 5000m race. Garbage mentally? Just race and then get back to us.

I agree. You must be dillusional if you think you will run anything under 16:20. I mean, my goodness. 4 miles at roughly 5 minute pace on a gravel trail with 90 second jog recovery and you think you can run 5:15 pace all out with spikes and on a track for a mile less distance??? What a freaking idiot. This is why I hate letsrun. You get a ton of morans out here thinking they’ll run sub 16:30 just because they go that fast in a workout? Cmon, if this is not a troll than I may very well go off myself. America has gone to the dogs... I swear...

Oh sorry.

You meant Long Run... That's okay !!!