Is getting faster in a given weekly workout a sign you will race better

If you’re a brand new or a returning runner, you may be getting fitter.

My personal experience has been that a similar workout run faster generally results in a better time. However, when you cycle this identical workout *every* week, your body could be adapting to get really good at 5x1k and not necessarily be any faster at 5k.

Also, generally speaking, you’d be shortening your rest period as you approached the race.

Either way though (again based on my personal experience), I think you may not be optimizing your training if you do an identical workout *every* week.

It is hard to say wrote:

If you’re a brand new or a returning runner, you may be getting fitter.

My personal experience has been that a similar workout run faster generally results in a better time. However, when you cycle this identical workout *every* week, your body could be adapting to get really good at 5x1k and not necessarily be any faster at 5k.

Also, generally speaking, you’d be shortening your rest period as you approached the race.

Either way though (again based on my personal experience), I think you may not be optimizing your training if you do an identical workout *every* week.

It is my bread and butter workout. I differently feel faster.

Yes, I believe that getting faster in a given workout tends to mean you are fitter and will run faster in races.

I see that as the main purpose of interval workouts.

Run them faster with all variables held the same (like rest) to race faster.

You also have to look at your mileage.

Are you running the same weekly mileage or has there been a taper?

That could cause faster workouts short term.

If I did the same workout every week, I'd probably be trying to beat my previous splits, and if the first week was run at a correct intensity, then it wouldn't be too difficult to push a little harder. However, 4 seconds per 1000m is pretty significant (assuming they are under about 4-4.5min/km).

Be sure that you aren't just trying harder before you set out at a target pace. Or do one more of these workouts by feel and see how fast you run.

But next time, I'd suggest decreasing the rest between your 1000s, or go from 5x1000 to 7x1000 but don't speed up

Shorten your rest period and let’s see how you do next week.

I am thinking of doing less rest or more, but right now l am hitting 3:33 avg with the fastest being 3:28 and the slowest 3:38. I really need to be at an avg of 3:25 to get to where l need to be, and hit the last one in 3:21. Then l know l am ready. So is doing this session every week, with an occasional session of 12x1/4 in 74-78 in it's place a good idea?