6x1k 2 minute recovery, sub 16? Other info inside

High school senior wrote:

6x1k 2 minute recovery on flat loop

3:13

3:05

3:06

3:09

3:09

3:12

Average 3:09

It was difficult but not quuuuuittte all out. Good conditions but I was all by myself in trainers.

?

You should do it easily.

I did 8x1K 2' Recovery on the track paced by someone.

in avg 3:18 per K and managed to run 33:19 for 10K(16:3016:49)

So as long you've got the endurance, and you get out at a sensible pace, you should do it.

Thank you! I believe I'm rounding into form now. I'm doing a tempo on Wednesday and I'll post how that goes here just for another data point.

Bump

14 minute guys is doing track session at same pace;-)

Dont worry my friend!

Try to 1.30 recovery if you can!

I did 5 x 1k (90) average was 3:08 on the track in flats. 10 days later I ran 15:48 on the road. So you're probably good to go sub 16.

2 min of standing rest or jogging?

Standing rest

I would say yes. However, it's not always that easy to determine based on a workout. I know you stated it wasn't exactly all out, but that is what makes it tough to fully determine.

I did a recent workout like this and averaged 3:07. Same rest/etc. I'm in 15:40 road shape right now. However, when I did the workout, I was focused on hitting specific 5K pace. It felt tough, but not to the point I coudn't have done a few more. I'm sure I could have forced a workout like this at 3K pace (which would have been really hard). But you get the point...

In any case, you shouldn' t be nervous to go for it. If not there, you are close. Some of my best races (back when I was faster in the ole days) came from going for it. You cross the finish line in shock.

Good luck.

Matthew^ wrote:

2 min of standing rest or jogging?

Which is best? And why?

Hey all, I stumbled across this thread and it looked oddly familiar... this was me and I forgot to is update.

I ended up running 16:15.4 at the fast race and 9:56.4 with a bad positive split in that indoor 3200. Later that spring ran 4:26/9:32 (in the covid season by myself).

Ended up quitting for 2 years but I'm back on the horse and hungry to demolish my PR's set in solo COVID time trials.