4000m in 11:30, 8:00 rest
4x 400 in 60-61, 1:30 rest
2x 200 in 28, 1:00 rest
2x mile tempo, 4:59, 5:00
4000m felt surprisingly relaxed. 400s felt like true mile effort. This was done completely solo on a moderately humid day.
Does this show sub 3:45 / 4:03 / 14:10 shape in good weather with good competition? 800m PR is 1:55 from a year ago (think I can run 1:53 now) and my 5000 PR is right about 14:20 from winter.
I think it does.
You're in better than 14:10 shape, certainly. That opening 4000m effort couldn't be followed up by anything near the quality of those subsequent reps unless you're in sub-14 shape or very near it (as long as the race is run under similar conditions to the workout).
You're also very likely in sub-4:03/3:45 shape, but I wouldn't quite say certainly based on the lack of reps (and the relatively long recoveries taken between them) at or under those paces. That's not to say you should have done more rest or taken shorter recovery bouts--not too many workouts should be true predictors, and even fewer for multiple distances--but rather just that a strength-based 13:5x runner might be able to fake their way through that portion of the workout without being guaranteed to be in that mile shape. But also, as I said at the top of this paragraph, you're likely in that mile shape, it's just not 100% ironclad based on this workout.
Not An Expert wrote:
You're in better than 14:10 shape, certainly. That opening 4000m effort couldn't be followed up by anything near the quality of those subsequent reps unless you're in sub-14 shape or very near it (as long as the race is run under similar conditions to the workout).
You're also very likely in sub-4:03/3:45 shape, but I wouldn't quite say certainly based on the lack of reps (and the relatively long recoveries taken between them) at or under those paces. That's not to say you should have done more rest or taken shorter recovery bouts--not too many workouts should be true predictors, and even fewer for multiple distances--but rather just that a strength-based 13:5x runner might be able to fake their way through that portion of the workout without being guaranteed to be in that mile shape. But also, as I said at the top of this paragraph, you're likely in that mile shape, it's just not 100% ironclad based on this workout.
I ran 8:40 for 3000 as the main chunk of a 1500 / 5000 'hybrid' (as I believe it was best for the 3000m) early season workout and ran 14:15 a week later. But I will say that my conditions were probably worse than yours (80 degrees and 65% humidity). The latter reps I did were also easier - 300s at 46 and 200s at 29 with no tempo following it. Running 4000 alone, especially in suboptimal conditions, is very tough and it's definitely slower than 5000 pace. Even 3000 is tough enough if conditions aren't perfect
If you can run comfortably at ~8:35 through 3000 you should be able to close the last 2000 well in a 5000.
13:55 to 13:45