Are 1k repeats the best intervals for 5K?

No

high school xc coach wrote:

LateRunnerPhil wrote:

1 min rest, for example a 200m jog. It's a fantastic workout and should leave you feel invigorated after.

jogging 200m in 1 minute between 1:25-1:30 20x400s is 12k of running in 50 minutes. something like 6:40 pace. Is 6:40 pace over 7 miles really invigorating for somebody who runs a 5k at 5:50?

For this case, I'd say either less reps, slower intervals, longer jog recovery (time and/or distance) or walking recovery for the one minute instead of jogging.

If one is doing the 20x400 at slightly faster than 5km pace, as one probably would, then I agree that this is too hard. 10-12 or at most 15 reps should be more than enough. I generally prefer to jog the 200m without worrying about how long it takes, though one should definitely try not to use it as a crutch, i.e. try to keep up a little smoothness, especially as one's fitness improves.

RyanM42 wrote:

Hi guys I’m a 18 year old runner in the 5K and I’ve got my time down from 28 minutes to 18:05 in the last 18 months however, I ran 18:05 4 weeks ago and am struggling to break it( all be it this was at a parkrun). I do a 20 min tempo run every Wednesday at about 6-6:10 per mile pace but was wondering what other workout could be efficient? I hear a lot of people do 1K repeats but if you do these how long should the rest be?

Thanks

Go read my book, "Daniels Running Formula". Get the 2nd edition. That will give you all the basics you need to know.

Pete magill Has a video on youtube 20X400.

I can't remember the exact details but def . for 5k.

To me, reps and intensity and rest it would depend on whether i was sharpening or VO2 max.

LateRunnerPhil wrote:

400s are good, but the way how to do them is important.

10x400 at fast pace with short rest = not so good. Very taxing workout without much benefit.

20-25x400 at 5k-10k pace = fantastic for developing threshold and stamina

Guess which one Ingebrigtsen, a 3:30 1500m guy does week after week? A 20-25x400 workout has the same benefits as a 6-8x1000 but can be at a slightly more specific (=faster) pace.

OP don't listen to this guy.

too_hard wrote:

high school xc coach wrote:

jogging 200m in 1 minute between 1:25-1:30 20x400s is 12k of running in 50 minutes. something like 6:40 pace. Is 6:40 pace over 7 miles really invigorating for somebody who runs a 5k at 5:50?

For this case, I'd say either less reps, slower intervals, longer jog recovery (time and/or distance) or walking recovery for the one minute instead of jogging.

If one is doing the 20x400 at slightly faster than 5km pace, as one probably would, then I agree that this is too hard. 10-12 or at most 15 reps should be more than enough. I generally prefer to jog the 200m without worrying about how long it takes, though one should definitely try not to use it as a crutch, i.e. try to keep up a little smoothness, especially as one's fitness improves.

I still say it doesn't make any difference and should be based on personal preference. I liked 1320s or miles and would have found 20×440 to be tedious. Ryun was known to run crazy amounts of 440s.

I prefer Yasso 80s for the 5K. You're welcome.

Gravvvy wrote:

I prefer Yasso 80s for the 5K. You're welcome.

For this year's turkey trot I am going to incorporate your suggested 80s and SDSU Aztec's 1320's. Hope to break 20 with those.

Amount of repetitions > rest > speed

is better to do 20x400 at 5k than 10x400 at 3k.

All of this considering you are training for a 5k of course

5x1ks the week before (10days) your race tells the truth. With the taper figured in and all that, what you do that in, plus or minus a second tells, the truth. An example would be, Joe runner runs 5x 1k in 3:36 avg he can expect to run 18 minutes or maybe a bit under with a taper. The 1ks are perfect!

How much rest on those 400s at 5k pace

Do 400s really have the same benefit as 1000s?

maybe