Happy Easter LRC. In these challenging times I’ve found great solace in crushing big workouts. I am training for a marathon, but I crushed a quicker workout and I wonder what you guys think I could run for 5k
In the middle of a 70 mile week: 20x400m @72sec, 1:15 jogging rest between each
15:23
just tryin to learn wrote:
Happy Easter LRC. In these challenging times I’ve found great solace in crushing big workouts. I am training for a marathon, but I crushed a quicker workout and I wonder what you guys think I could run for 5k
In the middle of a 70 mile week: 20x400m @72sec, 1:15 jogging rest between each
what was your avg HR after each 400 , and what was it after the 1:15 sec rest
just tryin to learn wrote:
Happy Easter LRC. In these challenging times I’ve found great solace in crushing big workouts. I am training for a marathon, but I crushed a quicker workout and I wonder what you guys think I could run for 5k
In the middle of a 70 mile week: 20x400m @72sec, 1:15 jogging rest between each
If you "crushed" this workout, it can be either 3k pace or 5k pace. Whether that's a good workout by itself, is another question, but seems like you can target a 5k in 15:00-15:40.
I did similar workout few times in the past few months....except 1min rest and hit 69-70 average.
I was aiming to break 15 in the spring before things went to hell. No idea if I was in that kind of shape, but was most likely in the range of 14:55-15:20. I had some other solid workouts though (5x1K, repeat miles, etc) that had me more excited.
Anyway - This is hard to tell because you might have been going harder on these (3k pace) than someone else doing the same exact workout at 5k pace.
I would say 15:20-15:50. Nice workout by the way.
There are also simple formulas that don’t involve a workout that can give you an idea of your race potential. Legendary coach Frank Horwill observed that, most runners’ paces decrease by about four seconds every 400m
I did 16x4 off of 1:00 rest @ 72 before running 16:15.
400s are tricky to judge because they're so short. I feel like I'm not a speed guy at all and was surprised with what I did.
I think 5:00 pace for 5k is probably about right but I wouldn't be surprised by something faster.
just tryin to learn wrote:
Happy Easter LRC. In these challenging times I’ve found great solace in crushing big workouts. I am training for a marathon, but I crushed a quicker workout and I wonder what you guys think I could run for 5k
In the middle of a 70 mile week: 20x400m @72sec, 1:15 jogging rest between each
It depends on your lactate threshold capacity. With this 20 x 400m at 72 sec and 1:15 jog between and another LT-interval e.g 6-8 x 1600m at 5:12 min with recovery back to 120 bpm in 1-2 min I would say you should have a fair chance to run 15- 15:10 at 5 k .