Predictor Workout for 1600 on saturday?

it's going to be hard to predict because your rests were very long, so it's hard to know what effort you were putting in for those reps.

I've done 6x1000 with ~1:35-1:45 jogs recently, twice. both times I ran about 3:07 average, but with better consistency than you. I'm definitely an endurance guy, not a speed guy, and it wasn't that hard (7/10 effort probably). I could run 4:35-4:40 right now.

You may well have better speed than me and be in sub-4:30 shape, but there's no way anybody could predict that based on your 5x1k, 4x1k workouts. those probably reflect your 2mi/3k fitness much better, which would probably be 9:50ish

reed wrote:

it's going to be hard to predict because your rests were very long, so it's hard to know what effort you were putting in for those reps.

I've done 6x1000 with ~1:35-1:45 jogs recently, twice. both times I ran about 3:07 average, but with better consistency than you. I'm definitely an endurance guy, not a speed guy, and it wasn't that hard (7/10 effort probably). I could run 4:35-4:40 right now.

You may well have better speed than me and be in sub-4:30 shape, but there's no way anybody could predict that based on your 5x1k, 4x1k workouts. those probably reflect your 2mi/3k fitness much better, which would probably be 9:50ish

That is more of a 4:25 guy workout, you are underperforming in races.

Did another workout today, didn’t feel great throughout, was able to go 5:20 consistently on a tempo last week but just didn’t have it today.

Workout was

4x1600 with 1 min rest in between, 2 minutes, then 4x200 with 200 jog in between

10 min easy @ 6:25 avg

5:18,5:20,5:22,5:30

31,31,32,30

10 mins easy @ 7:35 avg

Had someone with me the first two and then they couldn’t keep up on the next two, so ran the last two alone. Still disappointed with the last mile of the workout. Probably went too fast on the easy run before but you live you learn. Normally I go around 6:40-7:00 on the pre workout easy run so that could’ve affected it.

I think you could run 3 k at 9:00 or something.

But definitely your LT is not 5:20 per mile, in my opinion. Hard to say.

Seems, that you are based on speed and that's too hard for you to do 5 x 1 k with 1 min recovery at 3-5 k pace, but you run 800-1000 m pretty fast, I hope.

Do workouts like 3 x ( 4 x 400) with 1 min recovery ; 2 x (5 x 300) 45 s recovery 2 sets

4-5 x 600 m at mile pace with 90 s recovery

Maybe 3 x 1 k with 8-10 min recovery at mile pace.

Good luck !

The predictor is 10x400m off 60secs

That's a really nice predictor, but we cannot use these workouts too often, very demanding one.

Perhaps 1.5 - 2 weeks until race.