I did a workout, 4xmile w/ a 2 minute jog as the recovery. I went 5:26-5:26-5:24-5:09. What is an accurate 5k prediction for me? Is this a decent predictor?
I did a workout, 4xmile w/ a 2 minute jog as the recovery. I went 5:26-5:26-5:24-5:09. What is an accurate 5k prediction for me? Is this a decent predictor?
From experience 4xmile is a decent predictor as long as you aren't going balls out to maintain pace on each rep. Since you were consistent on each rep and then picked it up significantly I'd say you can aim to average 5:20 or maybe a tad under, so 16:30-40s
4 x mile is ~hardest 5k workout you could do. Generally you would take slightly longer (2:30-3:00) rest & go with standing rest to try to recover the best you can for such an intense session. 3 x mile is usually good enough to get an accurate 5k prediction.
Kind of hard to predict off of 2:00 jogs, not knowing the rest of your training, & the much faster close. My guess is that you could've done all 4 @ 5:15-5:20 & faster if you were doing 3-4 x mile with 2:30-3:00 standing. 5:20 might be right. I think 5:15 isn't unreasonable, depending on your other sessions & your PBs.
That is a workout I would have done when I was running 16:20.
Thanks, this was one of my first workouts of my summer block for my senior XC season. Thought I'd throw the workout on here since I don't like time trials. Ran 4:37 for 1600m in track but I'm definitely more aerobic based. My coach usually encourages jogging or at least active rest for the recovery so that's the reasoning. Appreciate the words.
Sub-4:40 puts you in the thinking about sub-16 (track) category. Maybe you do run something in the 16:30-16:40 range today but I would think you can go faster. XC times could even be slower if you're not targeting a road/track 5k.
The structure of that workout seems more like an 8k workout. If you didn't close the last one in 5:09 I bet you could've done 5 x mile @ 5:25 off of 2:00 jogs. Seems like something more 5k specific should be done around 5:15 pace at the very least. Definitely a strong session.
1500m-enthusiast wrote:
From experience 4xmile is a decent predictor as long as you aren't going balls out to maintain pace on each rep.
I find that 3x2k is a better predictor, hear me out... You have the benefit of slightly lower volume, but with longer reps. Once you get to a certain level (let's say under 15 minutes), the 5k is really a speed endurance event - you need to keep your legs moving at a fast cadence for a relatively long time. Doing reps that are 5 laps instead of 4 laps is a better way to measure your ability to hold that pace. Take 3:00 rest to really feel fresh before each rep.