Got a pr of 17:46.59 last race. I run around 40 ish mpw. Last interval workout. 8x1000. Equal rest. Fastest one around 3:19 (Around 90% effort) Long run 10-11. For reference I tend to choke in races, even after having really good workouts.
Got a pr of 17:46.59 last race. I run around 40 ish mpw. Last interval workout. 8x1000. Equal rest. Fastest one around 3:19 (Around 90% effort) Long run 10-11. For reference I tend to choke in races, even after having really good workouts.
What was the rest for the workout?
Equal rest, so it wasn’t that bad aerobically. It was just a workout to get used to running on fatigue. We also did 8x1000 with 1 minute walk recovery the next day @tempo pace.
Bump
I would say close to 17 flat. There's a big mental barrier with having breakthroughs but seeing your times I say close to 17 flat. I did 4x1000m repeats and my pace was 3:18 (~16:30 5k) I run a 16:58. You just need to get out there and run balls to the wall and you will see results
What times are possible wrote:
For reference I tend to choke in races, even after having really good workouts.
This usually means that you are running too hard in workouts. If your coach says to run something at 5K pace + 30 seconds, be sure and run it at that pace, using a recent 5K as a guide. Running faster than prescribed is often worse than running too slowly.
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