3x1600m with 3min walking rest

Just wanted to add that the 17:10 above was a certified course. The slow 5K on Sunday was also certified; but no taper at all before that one (another race he day before).

That's great, but it only shows what you can do. It would be much more useful if the OP posted more information.

Re the workout: 3x1600 regardless the pace/rest is low volume for a 5k. That is more like a 1500 workout. If you're just starting out, the volume will be low like this workout but it's value as a predictor isn't so good.

This Is The Only Correct Answer wrote:

A typical 5k race pace workout is 1;1 rest

Umm, no its not.

I don't get this. It must be a volume issue. If I run mile repeats I'm doing like 5 of them around 6:30 pace with a 3 minute jog recovery and I can run under 19 for 5k on rolling hills in the dirt. I occasionally run shorter and faster stuff for speed but 95% of my weekly miles are not faster tha. 6:30. How could he not run under 19 with 6:00 average repeats? Is the 3 min jog vs walk that much of a factor?

Well, there this though wrote:

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....

SO that would still put him above 19, especially considering how hard he died on the third one. And his break was 1 minute longer...

Jog vs. Walk. I think with walking rest its harder to run the next rep, you have more lactate but the heart rate goes down quicker. It is just different. Next time take 4min rest. 3 is way to short for your 6 pace.

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

18:00-18:20

18:20min is to good for him. But if he taper properly 18:41 min (the most)------- and o.p.. let us know the result.

Did really the same in also 18min withthe exact rest and ran 18.30 min sharp

I did a 5xMile in with 3 minutes rest in:

5:55

5:56

6:07

6:14

6:03

Only ran a 19:09 on my favorite course. Then again, I went the pre race too fast :(

Now I did a 14x400m with 1 min rest in:

1:17 1:23

1:19 1:22

1:20 1:21

1:21 1:20

1:20 1:21

1:23 1:22

1:24 1:19

That was on Tuesday. My head still hurts. The day before that, I did my first 10 miler. I have my race tomorrow(Saturday), and luckily I have already recovered! I hope to break 19 minutes as well OP!

1600m at 5k pace is really hard even with 3min rest

hi I am back again . thx for so many answers. sadly the race was cancelled concerning a 'chip-tracking failure'. so i went straight to the track again and now.

same 3x1600m with 3min walking

1. 5.55

2. 5.52

3. 6.01 -three year old Baby throw a ball at my feet in the last round

next race is now 15th novembre. could I run under 19???

under19.is.back now wrote:

hi I am back again . thx for so many answers. sadly the race was cancelled concerning a 'chip-tracking failure'. so i went straight to the track again and now.

same 3x1600m with 3min walking

1. 5.55

2. 5.52

3. 6.01 -three year old Baby throw a ball at my feet in the last round

next race is now 15th novembre. could I run under 19???

what do you think?

18.30 you should run if you taper

3min rest to much 19.30

I did my mile repeats as a freshman in college at 4:55 and could barely hold 5:25 in a 4-5 mile race. I do them at 5:35 now and can hold a 5:00 pace. (Though obviously more tempo oriented now)

What I’m trying to illustrate is that who knows what you will run based off some workout. For me, everything is different on race day.

I think of 4x1600m with 90-120 secs rest at race pace as being the true predictor workout. If you can hit your splits in that workout, you can do it or a bit faster on race day.

One less rep, a bit more rest, and fell off on the 3rd, but overall ran faster than you needed to as 6:08-ish is 19:000 pace. I'm thinking just shy. 19:05-10.

Too much rest, easy to fake your way through that one.

Creaky Bones wrote:

I think of 4x1600m with 90-120 secs rest at race pace as being the true predictor workout. If you can hit your splits in that workout, you can do it or a bit faster on race day.

One less rep, a bit more rest, and fell off on the 3rd, but overall ran faster than you needed to as 6:08-ish is 19:000 pace. I'm thinking just shy. 19:05-10.

I did 3x 1mi in 6:10 - 6:05 - 6:06 with 2min jog/walk rest and ran a 5k 2 weeks later in 18:16. The course was not certified and according to my watch I went through the real 5k mark in 18:02 (5:48 pace). Both, this workout and the race were done on pavement that was not super flat.

Why don't do a 5x 1k workout as a predictor workout?

Another workout I did this summer was

5x 1k's with 2min jog in btw in 3:41 - 3:34 min - 3:41 min - 3:35 min - 3:38 min. The goal was to run it faster than race pace. Did this on pavement as well as I don't have access to a track. I was running on a stretch out and back and it wasn't completely flat: one way was slightly uphill (reps 1., 3., 5.) and the other obviously slightly downhill (2., 4.).

Looking at it now I think I should have been able to run that 5k in sub18 based on that 5x1k workout.