This is theoretical but let's say you complete 4 laps of Pre's 40-30 workout (run a 40s 200m and then a 30s 200m continuously as long as you can go). Would this indicate, say, a 16:00 5k? How many laps would indicate a 15min and 14min so on.
This is theoretical but let's say you complete 4 laps of Pre's 40-30 workout (run a 40s 200m and then a 30s 200m continuously as long as you can go). Would this indicate, say, a 16:00 5k? How many laps would indicate a 15min and 14min so on.
Galen Rupp did like 24 and he's a sub 13 5k guy. There's our starting point.
Is !Trackbot Optimize still around?
I feel like that would be a good starting point
4 - 15:24
5 - 14:57
6 - 14:38
7 - 14:24
8 - 14:13
9 - 14:04
10 - 13:58
11 - 13:52
12 - 13:47
13 - 13:42
14 - 13:38
15 - 13:34
16 - 13:31
17 - 13:28
18 - 13:25
19 - 13:22
20 - 13:20
21 - 13:17
22 - 13:14
23 - 13:12
24 - 13:10
25 - 13:08
26 - 13:06
27 - 13:02
30 - 12:58
31 - 12:56
32 - 12:55
33 - 12:53
34 - 12:52
35 - 12:50
36 - 12:48
37 - 12:47
37 - 12:46
39 - 12:44
40 - 12:43
41 - 12:42
42 - 12:41
43 - 12:40
44 - 12:39
45 - 12:38
46 - 12:37
47 - 12:36
48 - 12:35
49 - 12:34
50 - 12:33
Where did you get these values? Just estimation? But it looks pretty good.
ghost0fPre wrote:
Where did you get these values? Just estimation? But it looks pretty good.
I assumed each lap of 30-40 was about as hard as running 1 lap in 66. Then I plugged them into the Purdy performance calculator. Example 6 reps = 6 laps in 66 = 2400m in 6:36 = 14:38 5k.
Maybe it should be 65 instead of 66. This means if Galen Rupp really did 24 laps then it would "equate" to 9600m in 26:00 = about a 12:58 5k on the Purdy scale equals is his PR. Then everything could be shifted down by 10-15 seconds.
this is a guess but workout only makes sense if you're low 14s wrote:
ghost0fPre wrote:
Where did you get these values? Just estimation? But it looks pretty good.
I assumed each lap of 30-40 was about as hard as running 1 lap in 66. Then I plugged them into the Purdy performance calculator. Example 6 reps = 6 laps in 66 = 2400m in 6:36 = 14:38 5k.
Maybe it should be 65 instead of 66. This means if Galen Rupp really did 24 laps then it would "equate" to 9600m in 26:00 = about a 12:58 5k on the Purdy scale equals is his PR. Then everything could be shifted down by 10-15 seconds.
I've been told, and seen, that successfully completing that workout, through 16 reps/laps, to one own fitness (as in and out 200s) is a proxy for current 5k fitness.