Been running 70mpw mostly for marathon training, but my last two workouts of the plan have included (as part of a longer workout)
10k @ 35:26
3 x 1600m @ 5:23 avg, w 3 min jog recovery
I know the 3x1600 has a long rest but those were pretty high effort. Does it look like I could be in sub 17 shape or with a bit of specific training?
On a side note I think I'm about 2:45-2:48 marathon shape.
16:30-16:40
2:40
With more training, sub 16 and 2:35 might be possible for you, but 70 mpw is already quite a lot so you will reach your limits eventually.
I'd say yes. Yes, you are in sub 17 shape
It'll be close, I'll say closer to 17:05
Argh, sorry but no faster than 17:01 unfortunately
At least very close to 17. But I am wondering about your 3xmile workout. This should be 10 seconds faster. Perhaps you need just a few really fast interval sessions to get used to 5:00-5:10/mile pace.
Really?
The 3xmile seems pretty fast for sub 17. I only managed 4xmile @5:30 when I ran 16'30" for 5K
3 x 1600m with 3 min rest, that's 6 min rest for 4800m (but 200m still left to make the 5k complete). OP mentioned that it was a high effort. Hmm. If 3 x 1600m / 2mins rest at 5:23 each - yes. But with 3 min rest I think the pace should be more at 5:13 - 5:15. Depends also on the whole week and if someone is a workout hero or not.
TxMaster wrote:
Really?
The 3xmile seems pretty fast for sub 17. I only managed 4xmile @5:30 when I ran 16'30" for 5K
Off what recovery?
Those reps if put together would give you about 17:10.
Strange?! wrote:
3 x 1600m with 3 min rest, that's 6 min rest for 4800m (but 200m still left to make the 5k complete). OP mentioned that it was a high effort. Hmm. If 3 x 1600m / 2mins rest at 5:23 each - yes. But with 3 min rest I think the pace should be more at 5:13 - 5:15. Depends also on the whole week and if someone is a workout hero or not.
I tend to agree with this.
For sure he didn't run all-out.
Rather 8-10 k pace.
In my opinion, that's much better than kill yourself at 5 k pace by doing 4 x mile
Am I a smidgen fit? wrote:
Been running 70mpw mostly for marathon training, but my last two workouts of the plan have included (as part of a longer workout)
10k @ 35:26
3 x 1600m @ 5:23 avg, w 3 min jog recovery
I know the 3x1600 has a long rest but those were pretty high effort. Does it look like I could be in sub 17 shape or with a bit of specific training?
On a side note I think I'm about 2:45-2:48 marathon shape.
3' rest is about right for hard miles.... that's about 16'45/50 and a low 35' on the 10k.
Good luck
Prefontaine91 wrote:
For sure he didn't run all-out.
Rather 8-10 k pace.
In my opinion, that's much better than kill yourself at 5 k pace by doing 4 x mile
That's not his 10k pace. His 10k pace is around 5'40" mile. If that was the case he could have recovered 90"/120" and he couldnt. Hello
You may well be right, to each their own.
But reps of 5:30 and then racing about 5:15 pace seems off to me.
Ciro wrote:
TxMaster wrote:
Really?
The 3xmile seems pretty fast for sub 17. I only managed 4xmile @5:30 when I ran 16'30" for 5K
Off what recovery?
Those reps if put together would give you about 17:10.
Nope. Those reps are done at 3'22"/km that's 16'50" on a 5k. Normally people manage to run at the same pace in an all out 5k effort for that type of session (i most certainly did)
KAV wrote:
Ciro wrote:
Off what recovery?
Those reps if put together would give you about 17:10.
Nope. Those reps are done at 3'22"/km that's 16'50" on a 5k. Normally people manage to run at the same pace in an all out 5k effort for that type of session (i most certainly did)
5:30 mile x 3 = 16:30, agreed?
Plus ~40 seconds for the remaining 200m = 17:10.
If you are running those kinds of speeds and distances that must mean you don't have much muscle, I'd mog the shiet outta you brah.
Ciro the average time on those 1600m reps is 5'23" ie. 3'22"/km. You run 5k you get 16'50" or thereabout. That 16'09" plus a short 200m at the end if you want to sum them
That session is a classic bellweather for a 5k and by experience i have seen quite a few people dipping slightly below that average on race day.
If you ran a 35:26 10k in a workout, as part of a broader workout, and this wasn't an all out effort, sub 17 should be a joke for you. Seriously not even close....That alone is 17:04 equivalent.
I can tell you I've run sub 17 many times, and never once could I have done that fast of a 10k in a workout. In fact that isn't far at all from 10k race pace for me. I've also run a 2:46 marathon and 1:17 half marathon....so you honestly shouldn't even have trouble with those times.
The one caveat here is effort. If that 10k effort was all out balls to the wall, you can ignore this post and stop overtraining.
What about me? 2:57 K reps with 3 minutes rest x 5 and also 4 x 2K at 3:15 on 90 miles a week easy pace of 4:05-4:15/km? Also 400 x 12 @ 2:30-245/km