6 x 1000 w/ 2 min rests - fitness level indicator?

Training Advice/Discussion 1500

2 months ago 05/04/2024 5:25pm EDT

29M - just did 6 x 1000 with 2 min rest on a park loop. few were at 5:10/mile pace and last ones were in the 4:50s mile pace... so like 3-310 ish per 1k. Felt pretty good; a little harder than 'tempo' effort but not quite 'interval' effort.

been doing ~20 mpw with 1-2 hard workouts per week. didn't train seriously much of my 20s but got back into it this year for fun and have been loving it. Ran 53 for 400,1:59 for 800, and 4:25 for 1600 in high school off ~30 mpw and like to think i still have decent speed / spring

what mile shape am i likely in right now?? sub 440? is getting back into the sub 430 zone in the cards for me?? i'm much more mature now about weights & injury prevention than i was as a youth and am also much more patient lol

2 months ago 05/04/2024 5:58pm EDT

re: back at it after some time off

literally just go and try a race or TT, how are we supposed to give a proper answer to "Felt pretty good; a little harder than 'tempo' effort but not quite 'interval' effort."

2 months ago 05/04/2024 7:04pm EDT

re: sweatdebt

Probably 15:30 ish. Not bad for 20 MPW

2 months ago 05/04/2024 9:07pm EDT

re: CoachB

Just run a hard mile.

2 months ago 05/04/2024 9:46pm EDT

re: back at it after some time off

2 months ago 05/04/2024 9:49pm EDT

re: back at it after some time off

2 months ago 05/04/2024 10:40pm EDT

re: back at it after some time off

I believe 4:30s right now.

2 months ago 05/05/2024 12:23am EDT

re: The Dirty Duck

2 months ago 05/05/2024 6:23pm EDT

re: CoachB

CoachB wrote:
Probably 15:30 ish. Not bad for 20 MPW

I'm an idiot. for some reason I thought you were asking about 5k.

I'd say in the neighborhood of 4:30, give or take 5 seconds, depending on what type of runner you are. Last year, I had a kid do 4 x 1k with 4 min rest and he was right around 3:05 - 3:10. He went 4:30 right on the nose. That guy might not be the best example, though. He was a 1:51 800 guy and was pretty bad at VO2 max type stuff (He's a 1:48 freshman now, and still struggles to do VO2 stuff at faster than 5:00 pace) . His teammate that year was more of a distance type and did the same workout with him and it felt easier. He went 4:34

1 month ago 05/14/2024 12:20pm EDT

re: CoachB

CoachB wrote:
CoachB wrote:
Probably 15:30 ish. Not bad for 20 MPW
I'm an idiot. for some reason I thought you were asking about 5k.
I'd say in the neighborhood of 4:30, give or take 5 seconds, depending on what type of runner you are. Last year, I had a kid do 4 x 1k with 4 min rest and he was right around 3:05 - 3:10. He went 4:30 right on the nose. That guy might not be the best example, though. He was a 1:51 800 guy and was pretty bad at VO2 max type stuff (He's a 1:48 freshman now, and still struggles to do VO2 stuff at faster than 5:00 pace) . His teammate that year was more of a distance type and did the same workout with him and it felt easier. He went 4:34

yeah i'm most definitely not a 1:51 or 1:48 800 guy hahah. ran 1:59 in high school a week after the 4:25 mile. definitely more of a natural mile/3k type. anyway, i'm doing a time trial next week so will find out soon... anywhere in the 4:30s would be great given current training levels & fitness. plan is to go out in 2:20 and just see what happens (go faster if fresh, try to maintain if too hard)

1 month ago 05/14/2024 12:48pm EDT

re: back at it after some time off

Yes 4:30s possible

Pile up some 72s

1 month ago 05/20/2024 9:32pm EDT

re: dsrunner

just did a little "tune up" workout (mildly hilly concrete trail- got some confused looks from people lol)

4 x 400 with 3 min rests. focused on form / relaxation / running smoothly.

69, 69, 68, 63

the 63 was not all out / i had plenty more in the tank. based on this, i think i should be able to crack 440 in a season opener time trial. will report back results!

i got sick (tired, sneezing & coughing) but did it anyway, ran low 440s. wore old spikes from 2010. not the result i wanted but think that in dragonflies and without being sick i woulda been in the 430s. will try again next month with a bit more training!

i ran another one. this time i ran 4:39. splits were 70, 70, 72, 66. felt way better this time.

onto the next goal! (would love to crack 430, time to get back to the grind)

Good work! You can definitely go even faster than that as you get back into it!

1 week ago 07/03/2024 12:40am EDT

re: back at it after some time off

back at it after some time off wrote:
29M - just did 6 x 1000 with 2 min rest on a park loop. few were at 5:10/mile pace and last ones were in the 4:50s mile pace... so like 3-310 ish per 1k. Felt pretty good; a little harder than 'tempo' effort but not quite 'interval' effort.
been doing ~20 mpw with 1-2 hard workouts per week. didn't train seriously much of my 20s but got back into it this year for fun and have been loving it. Ran 53 for 400,1:59 for 800, and 4:25 for 1600 in high school off ~30 mpw and like to think i still have decent speed / spring
what mile shape am i likely in right now?? sub 440? is getting back into the sub 430 zone in the cards for me?? i'm much more mature now about weights & injury prevention than i was as a youth and am also much more patient lol

I think with more focus on mile training - the 6x1000m is more like 5k training - and a few more races, 4:30 shouldn't be a problem.

When I was about 38-years-old just racing 5k on the roads, with that as a training focus, I ran an (accurate and flat) road mile in 4:31 with a 60.xx last quarter. The only mile training I did was one session of 8x400m in 68 down to 66 with 90 sec recovery.

I'd run 1:57.5 800m and 4:20 mile about 10-12 years earlier, and had continued training and racing for that time, but your high-school times point to you being much more talented that I was.

I'd guess with the right training you would be well under 4:30 and well under 16:00 for 5000m (base on your 6x2000m).

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