What shape does this indicate for a 5k? I just did this workout.

17:35-17:45 based on long rest

18:50 Shape

He would run a 17:45 if he ran all the splits without rest.

3:38 + 3:35+3:34+3:31+3:27 is 17:45. 2 min rest is still a lot for something so relaxed, so I would say maybe 18:20 once I thought it over.

If you did it relaxed and under control, no one can tell you how fast you'll run. People vary mightily in what they consider relaxed and under control. Bekele would feel relaxed and under control with that workout and run 12:37, same with a 16:00 or 17:00 guy (less so, obviously).

People are just giving you shots in the dark unless you give a workout that was challenging for you. The best 5000 indicator pace workout is four by one mile paced so that the reps are all around the same time, 90s - 120s rest. It should be very challenging.

kinda long rest to be a predictor workout but I'd guess 17:30s or 17:40s. if it was truly "relaxed", maybe 17:20s.

I'm hitting similar times for 5x1k with standing rest and I would LIKE to break 18 but doubt I will. 18:15 for sure though.

SpikelessGang wrote:

He would run a 17:45 if he ran all the splits without rest.

3:38 + 3:35+3:34+3:31+3:27 is 17:45. 2 min rest is still a lot for something so relaxed, so I would say maybe 18:20 once I thought it over.

2:00 or a little more is the standard rest for a session like this. I was running well within myself, as you can see l was getting faster throughout the session. 1ks aren't like 400s, they don't lie and you can't cheat because they are long enough.

What should l be running these in if l want to get to 17:10? Anyone know, like 3:20 avg or faster?

Do you feel you could have taken the rest away and ran a full 5k? 2min is a lot of rest for a predictor workout. If you ran the full 5k without rest you would have gone slower, so probably 18:20.

where is my 5k fitness at wrote:

What should l be running these in if l want to get to 17:10? Anyone know, like 3:20 avg or faster?

I think a runner in 17:10 shape would have no problem doing 6 to 7 repeats at 5K or faster pace with 2:30+ recovery. Some could manage 8. It's a classic VO2 max workout.

I tend to think 5-6 at 5000m pace with slightly less rest is the better workout and predictor. Still somewhat challenging, but easier to recover from. If you can run 6x1000 in 3:20-3:25 with 90s rest you are ready to run 17:00-17:15.

where is my 5k fitness at wrote:

SpikelessGang wrote:

He would run a 17:45 if he ran all the splits without rest.

3:38 + 3:35+3:34+3:31+3:27 is 17:45. 2 min rest is still a lot for something so relaxed, so I would say maybe 18:20 once I thought it over.

2:00 or a little more is the standard rest for a session like this. I was running well within myself, as you can see l was getting faster throughout the session. 1ks aren't like 400s, they don't lie and you can't cheat because they are long enough.

Very well then. I was thinking 17:50. But l see people on here all the time running for example a 3:50 or something for 1ks, and saying they would keep that pace with the rest for 5k. I agree with you in saying you won't maintain the same pace, but maybe we should take the avg and add about 5-7 seconds, so that would be sub 18. That has been generally what I followed through 30 years of running, and if l had a super race maybe l could run a little faster then the avg of the whole workout. What do you think with the 7 seconds on to the average?

Okay. I can meet you there. I am not forcing upon you that you can only run 18:20. With the race environment and the right mindset you can most definitely run under 18. I just got annoyed when people kept saying like 17:15 or something. 17:50 sounds very reasonable and I wish you luck on your race.

I agree. but what do l need to be hitting for the 1ks in this session to be in 17:10 5k shape? Also don't forget a little wiggle room on peaking for a 5k. But again what l would like to know is what l need to be hitting the 1ks in to show 17:10 5k shape? 3:15-3:23 on the workout l did today?? Would that be right?