hi letsrun,
my Goal is Sub 39 10k.
I did 3x 2000m (with 3.55 min Walking rest) in
1. 7.24 min
2. 7.28 min
3. 7.38 min
is 38.55 min possible???
hi letsrun,
my Goal is Sub 39 10k.
I did 3x 2000m (with 3.55 min Walking rest) in
1. 7.24 min
2. 7.28 min
3. 7.38 min
is 38.55 min possible???
What was the effort like? Good workout to do 12 days out, except I would have done 5 since you're still almost 2 weeks out and will likely reap the benefits of it. You seem to slow down a bit throughout the workout so without knowing your effort and if the slowdown was deliberate, I'd say it's not a guarantee. If competition and conditions are good and you race well I could see it happening
10k.help.. wrote:
(with 3.55 min Walking rest)
is 38.55 min possible???
no way
yes doable.
their are many 10k plans for 38:20 min
the hardest interval their is 3 x 7:40min with 4min walking rest
I guess if u race right between 38.20 and at most 39.10 'maybe warm weather'. Good luck
You cant do that at 5k pace. So faster than 18.45 maybe 18.30. Double it plus 90 sec. 38.30 for the 10 k race. To be sure sub 39. First 5 in 19.30 and 2nd in 19.25. That is your 38.55 if u want to run Safe
Gooddooggoggood wrote:
You cant do that at 5k pace. So faster than 18.45 maybe 18.30. Double it plus 90 sec. 38.30 for the 10 k race. To be sure sub 39. First 5 in 19.30 and 2nd in 19.25. That is your 38.55 if u want to run Safe
Indeed you can do 2.5 x 2 k at 5 k pace without any rest at all, so quite sure you can do 3 x 2 k at 5 k pace or faster with very long 4 min recovery.
My opinion on OP's workout:
low number of repetitions and long recovery does not enable a good prediction. 5 x 2 k faster than 10 k pace with 1-2 min recovery would have been better. Now I say sub40 is likely but sub 39 might be too much if that workout did not feel easy...
My pr is 38.47min 10k measured aims course. The workout is to hard for me. I do 3x2000m slightly above 7.40 and with 800m jog in close to 6min. With your performance i would run faster
Definitely.
What could he run for 5k considering this workout?
I think 38:55 is possible but not likely. Running in the low 39's is more likely. If you run even splits, you might pull it off.