3x1600m with 3min walking rest

for a 5k???this is 50% rest. workout-time was 18:45 minutes.Close, very close.It is hard to say, could be even slighltly better like 18:41 minutes or worser like 19:something.If the rest where just 2minutes (even walking) I would say YES definetely 18:45 min in a 5k race. good luck.

3 min? 19:15-19:30

I would say no with that much rest plus the last rep fell off quite a bit.

No

XC 5k i assume so around 19min i would say. Just make sure that first mile is on pace and you’ll have a shot. Work hard that 2nd mile. If your not passing people the second mile your slowing down! The last mile will come.

This board is full of idiots. A typical 5k race pace workout is 1;1 rest, so yes, you are in shape to sun 18:45ish. Go out in 6:00. try to hit 2 mile mark in 12:00. Don't kill the first mile and you will be fine.

+1

Yes. It's very possible to run under 19 min., especially if you have a watch. Make sure to check the time, and then stop running before you've run for 19 min. If your worried that you might accidentally run over 19 min, just start running count to 60 or so, and then stop running. You probably will have run under 19 min. at that point.

It's probably more beneficial for your training if you run over 19 min. though.

The rests are too long and the drop off in the third rep indicates a lack of aerobic fitness. The reps averaged 6:00 pace with long recoveries and you expect a 6:05 average pace without rests to be sustainable? We might be idiots but, we don't believe in magic or divine intervention.

Les wrote:

I would say no with that much rest plus the last rep fell off quite a bit.

+1 based solely off the info provided (assuming sub-19:00 is new territory)

under19 wrote:

Hi,

is it possible with this Workout to run under 19 min?

1. 5.57

2. 5.56

3. only 6.07

Workout was on track: 3x1600m with 3min walking rest

lol...no way bro

If you can run average 6 min for 3x1600 with 5 min recovery you should be able to run under 19 min 5k. 3 min rest is not a lot when you are running 6. This is not rocket science, people.

This Is The Only Correct Answer wrote:

If you can run average 6 min for 3x1600 with 5 min recovery you should be able to run under 19 min 5k. 3 min rest is not a lot when you are running 6. This is not rocket science, people.

Yes, of course you're right. Looking back on my most recent sub-19 (roads, age 57), I see a 3 x mile workout that I ran SLOWER and with MORE recovery. That was two weeks prior to the race. I ran the workout hard, targeting low 6s in the workout, although I didn't come close.

The two weeks:

March 20-26:

VO2max: 2 mile warmup; 3 x 1 mile @ 6:32, 6:28, 6:20 w/5-min walk/jog recoveries

Easy: Bike 25.0 miles @ 17.8 mph

LR: 15.2 miles @ 8:28/mi

Easy: 5.0 miles @ 8:07/mi

LT: 2-mile wu; 5.0 miles @6:58 mi; 2-mi cd

Easy: 7.0 miles @ 8:30/mi

Easy: 7.0 miles @ 8:22/mi w/strides

WEEK TOTAL: 50.2 MILES

March 27-April 2:

LR: 20.0 miles @ 7:49/mi

Off

LT: 1.5-mi wu; 3 x 1.5 miles w/2min recoveries: 10:08, 9:45, 9:38; 2-mi cd

Easy: 4.0 miles @ 8:21/mi w/3 x 1min @ 5K race pace

Easy: 3.0 miles @ 9:23/mi w/2 x 1min @ 5K race pace

Easy: 3.0 miles @ 11:10/mi w/1 min @ 5K race pace

5K Race - 18:57(6:06/mi)

WEEK TOTAL: 45.2 MILES

The entire racing season, I never ran the 3 x mile workout as fast as the OP. As I recall, only one rep all year was sub-6.

Nice example !

We need more same examples for people, trying to break PB's.

Same to 10 k.

Some people do 5 x 2 k with 90 s recovery and run slower, than predict that pace.

Some run 4 x 2 k with 4 min of rest and are able to run faster, than that speed !

https://www.tacdistancerunners.com/training-examples-from-internationals.html

Check out Brendan Foster training before he break World Record at 3000 m (7:35.2).

He did workouts like 3-6 x 800 m at 2:01-2:02 with 4-4,5 min of rest or 8 x 400 m at 60 with 90 s of rest.

Most successful runners or sub-elite train very different to slow runners and that will never end.

Last month, I ran 19:39 solo time trial

Today, inspired by this post, I ran 3x1600, 2 minutes walking breaks in:

6:08

6:06

6:05

I did not attempt to kick it in on any of them. Stayed in rhythm all 4 laps, even on the last one.

I run 35 to 40 per week.

WE ARE ALL DIFFERENT! wrote:

Last month, I ran 19:39 solo time trial

Today, inspired by this post, I ran 3x1600, 2 minutes walking breaks in:

6:08

6:06

6:05

I did not attempt to kick it in on any of them. Stayed in rhythm all 4 laps, even on the last one.

I run 35 to 40 per week.

On the other hand, I coach kids who can run 5 minute pace for a track 5k who definitely could not run 3x1 mile @5:00. I think 5:20 would be difficult for them.

OP i would say no, 3 min rest is fine but you fell off on the last rep

800 J J wrote:

OP i would say no, 3 min rest is fine but you fell off on the last rep

I agree with this. Somebody with very good aerobic capabilities could do it with all 6:00s. MAYBE even 6:05 to 6:10.

But that very slow 3rd rep shows poor aerobic capability. The answer is not definite, but likely no.

WE ARE ALL DIFFERENT! wrote:

Last month, I ran 19:39 solo time trial

Today, inspired by this post, I ran 3x1600, 2 minutes walking breaks in:

6:08

6:06

6:05

I did not attempt to kick it in on any of them. Stayed in rhythm all 4 laps, even on the last one.

I run 35 to 40 per week.

The OP also ran his repeats faster thant you. By about 10 seconds per mile. So, yeah....