5K time based on this workout?

Training Advice/Discussion

15 years ago 09/10/2008 2:09pm EDT

Today I did 5 x 1000 @ 3:12, 3:13, 3:11, 3:13, 3:11, with 90 seconds jogging recovery (plus 1 mile warm up and 1 mile cool down). It was pretty tough and I think if I'd done another rep it probably would have been around 3:15-16 based on how I felt.

Ran 16:30 5 weeks ago and 34:49 10K 3 weeks ago (both PRs). I'm running about 50 MPW with 15 on Sundays at about 7:15 pace and 7.5 tempo on Saturdays with last few miles a little under 6:00 pace.

Think I can improve on the 16:30 in a race 2 weeks from now? Just curious...

15 years ago 09/10/2008 2:12pm EDT

re: just to be annoying...

15 years ago 09/10/2008 2:16pm EDT

re: just to be annoying...

16:28. Mark it down.

15 years ago 09/10/2008 2:19pm EDT

re: just to be annoying...

Road or XC? Both the race and the workout. If on same surface than you should be not have a problem. As always with such little mileage the last mile may prove difficult. Instead of running a third of your mileage in one day about about dropping that to say 12 and run more during the week. If you can handle the 15 mile long run ok there is really no reason why you can't run 8-10 miles every single day.

1000 meter repeats are great if you race in intervals waiting for a "rest period" every 3 minutes...:)

Alan

15 years ago 09/10/2008 2:44pm EDT

re: Runningart2004

With such short rest (less than half the repeat length), that is a great 5k goal pace workout. Indicative of 16:00 - 16:30 for sure.

15 years ago 09/10/2008 2:50pm EDT

re: Runningart2004

Racing is on the roads, intervals on the track.

Based on my family and work situation, I can really only run M-F during my 1 hour lunch at work, so I don't really have time for much more than 6 miles during the week (every once in a while I sneak in 7 when the boss man isn't looking). I was doing 12 on Sundays earlier this year but the weekend is really the only place I have room for adding miles right now, aside from doing a few 3-4 miles EASY runs in the evening with my wife (like 11-12 minute miles) so I bumped it up.

Assuming I can only run for 50 minutes M-F (changing and stretching in the other 10 minutes), any suggestions on weekly structure for 5-10K improvement? I'm 30, male and running since 2006.

15 years ago 09/10/2008 2:56pm EDT

re: just to be annoying...

20 minutes easy, 30 minute tempo would be a good use of 50 minutes, in my opinion. I also think that these 5k pace workouts are a good way to get the most out of your time. Contrary to accepted letsrun wisdom, don't be afraid to run your easy days fast - it's only 50 minutes, so why not?

15 years ago 09/10/2008 2:56pm EDT

re: just to be annoying...

15 years ago 09/10/2008 3:02pm EDT

re: just to be annoying...

do those evening runs with your wife as often as you can. It doesn\'t matter how slow they are, it\'ll give you time with your wife and some measure of improvement

15 years ago 09/10/2008 3:41pm EDT

re: Ticktock

15 years ago 09/10/2008 4:33pm EDT

re: McMuffin Man

Yeah, upping the pace of your mid-day runs is one way to go. If you can only run 50 MPW because of your schedule, then you may as well make them all quality. I used to do 50-60 MPW with 2 hard days, 4-5 medium days, and no easy days, which is essentially what a lot of 800-1500 guys do. It's not quite ideal for 5K, which was my situation too, but it can work. My hard workouts were slightly faster than you, but my distance runs were all well under 7:00 pace.

The evening runs with the wife are also fine - there are no "junk" miles if you understand their purpose in recovery.

15 years ago 09/10/2008 4:36pm EDT

re: just to be annoying...

I'm going to say 16:15-16:20... your 10km time seems more impressive than your 5km, so you should have the fitness to do it.

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