4xmile workout

I'd say a decent 15 min 5k on the track...xc prob low 16 min..mid 16's on a hard course.

All usual caveats apply, plus one additional (but not altogether uncommon) one--namely, that that's way too long a rest period to really get a good indication.

That being said, on a really good day, sub-16 on the same sort of terrain as you ran the workout on would be my best guess.

8 minutes is WAAAAAY too much rest. unless you were going pretty much all out. ??? what % of vo2 max was this workout? i'd say 16:40 5k ??? or 520 mile pace

I thought it was too much rest too, but that is what my coach has us do. I have a xc race Saturday on a flat, fast course and am aiming to get in the mid 16s.

do you mean 8 minutes total rest, or 8 minutes between each mile?

Also, I didn't go all out until maybe the last one. The first three felt pretty relaxed, I only started to feel some strain in my legs the last 4-600 or so. The third wasn't too bad until the last lap, but I just tried keeping up with a faster teammate who would pull away 5 seconds or so on the last two laps.

I wish the workout was with less rest like 4-5min or so. Obviously the times would be slower but I still think I could have held 5:15s or so.

8 min rest each mile. I wish I was good enough to do the workout with 2min rest for each rep.

I just did this on Tuesday:

5:07

5:00

5:04

3 mins rest in between each. I would say I'm in 16:15-16:30 5k shape on a great day right now. My workout seems similar to yours, 1 less rep, but alot less rest.

To the OP: I've never understood why some people take more then 3-4 minutes rest after some reps. Even if the reps are long, I am completely recovered after 3-4 minutes, and get bored. 8 minutes is excessive and means that it mimics the demands of a 5k race very little mentally or physically.

The only reason for maximal rest would be for all out speed sessions like 10X150m at 95-100% or big chunks at race pace like kilometers at mile race pace or 600s at 800 pace. Try and run 5:1x or slower and cut the rest to 2 minutes, it will give a better prediction and help you more come racing time.

Well, I am a high schooler so I don't decide my workouts. Can someone give a detailed explanation on why long rests are bad, so I can talk to my coach about it. He insists on relative long rests for most all the workouts we do.

i'd be curious to hear what you guys think about this one... did it a long time ago (so I know what I could run).

4 x mile, 2 min jog rest, in trainers (not flats)

4:38

4:41

4:42

4:38

^ 16 low

popeye doyle wrote:

i'd be curious to hear what you guys think about this one... did it a long time ago (so I know what I could run).

4 x mile, 2 min jog rest, in trainers (not flats)

4:38

4:41

4:42

4:38

sub-14:30 on the track.

you don't get to rest during a race, why would taking more then a few minutes of rest help simulate the race or stimulate new fitness?

yeah way too long rests, 5xmile 2 min. rest is a good college workout. so 3-4xmile at 3 min. rest would be good for you. and wtf are you doing on the track in xc? get used to running on grass, rock, uneven terrian. ahhh i love xc season.

Did you take a nap in between too?

Hey i havent posted on here in 8 months i think...

anyway, I did this back in college:

4:55

4:52

4:48

4:45

4:40

4:30

all with 3 min rest...I can tell you what I ran...for 10k

worder of reads wrote:

you don't get to rest during a race, why would taking more then a few minutes of rest help simulate the race or stimulate new fitness?

Tell that to Canova. He has his athletes have 6min rests on some of their longer repeats at pace.

Early in the season long rests are not bad, or in the pre-season. You are still building up aerobic capacity. You should cut your rest as the season goes on.