Also tell me if I have the potential to run a sub 16 5K, then i will reveal my PR.
WORKOUT:
2 Mile warmup
8x1000 @ 3:24 average pace (5:28 mile pace) with 200meter jog rest (no standing rest)
After workout: 4x200meters at 32 average
2 MI cool down
Also tell me if I have the potential to run a sub 16 5K, then i will reveal my PR.
WORKOUT:
2 Mile warmup
8x1000 @ 3:24 average pace (5:28 mile pace) with 200meter jog rest (no standing rest)
After workout: 4x200meters at 32 average
2 MI cool down
more context please. no 1 nose.
My PR is 16:33, which I ran off of 30 MPW. I’m 6’2”, 150 lbs. never gotten severely injured, currently running 40 MPW. A collegiate runner. Do a long run every weekend (no slower than 7:30 pace). My goal is to hit sub 16. I have ran a 9:30 3K indoors this season.
15:30
Pretty solid workout but perhaps its seems more suited to predicting a longer race (i.e., a 10 miler)? Given that you're looking to break 16 minutes, which is 3:12 pace, have you tried to see how many of these 1K repeats you can do at 5K pace?
Bobby Hall wrote:
Also tell me if I have the potential to run a sub 16 5K, then i will reveal my PR.
WORKOUT:
2 Mile warmup
8x1000 @ 3:24 average pace (5:28 mile pace) with 200meter jog rest (no standing rest)
After workout: 4x200meters at 32 average
2 MI cool down
How long did the jog take? I've done a similar workout with a bit longer rest and hit 5 seconds slower/km than what I ran for 5k, but the rest was not jogging (around 7:00-7:30/mile). I think 16:10-16:20 is doable, faster if the rest was < 1 minute.
Jog took around a minute. The workout was considered a CV (critical velocity) workout and wasn’t necessarily taxing on my body too much. Something similar to tin man training. My breathing wasn’t too bad. But since it was one of the more longer workouts I have done, my legs were kinda fatigue from the volume.
Bump
15:43
The workout suggests sub-16, but the 3k time does not, not even remotely.
Well I ran the 3K time this January off of 25-30 MPW and barely any workouts, so judge the training before you judge the time
Bobby Hall wrote:
Well I ran the 3K time this January off of 25-30 MPW and barely any workouts, so judge the training before you judge the time
Be that as it may, it doesn't suggest sub-16. 9-low would suggest sub-16. The workout still looks good, but I'd want to watch you run it before declaring confidence as a predictor.
If you want some other indicators, try:
5 x 1000 with 200j (75-ish), aiming for an average of 3:10 or better, finishing knowing that you could (if coach insisted) run another one on pace.
3000 TT aiming for 9:30 or better.
5 x 1000 with 3 minute standing / walking rest aiming for 3-flat or better on average. This one you could finish without feeling capable of another on pace, but you should not be fading in the last rep.
Any of those three sessions (with good warm up to prepare, on a day when fresh) should be a fairly reliable indicator of sub-16 capability on the track in good weather.
I have a 5K race this Saturday and I will report to you whether I ran sub 16 or not
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