I am considering running a two person relay race where each runner runs a lap on the track and the passes the baton to the other runner. This is repeated until 10k is completed, 5k for each runner. I was wondering how much faster you could run given this condition. For example, if someone was a 17minute 5k what pace do you think they could run in this relay ?
2k or 3k pace,some can faster recover and go hard again,some can not.
We did a 6hours relay on our 6-12-24h nationals last month.530m laps,past the baton every lap three of us ran 102,6km non-stop.My avg pace was 3:22 min/km and that is about my 8-10k pace at the moment.So I can say,with a bit of rest one can run much faster average.
We trained 8 workouts (4 specific week) for this evebt by 20-25-30-35 x 400m (@3-5K pace with 400m slow jog) and the second specific workout was in long run 28-30km fartlek in three chunks (3x9 and 3x10k) 2:30min @4:15-20min/km and 30sec @3K pace.Between sets 5x short hill sprints (walk back)