Hey yall I plan on running a 5k workout within an hour or two and I am just looking for suggestions. I was thinking 6x1200 at 5k pace or maybe repeat 800s but I am not sure about the rest or volume entirely. I have ran a 16:58 5000 on a hilly cross country course where guys generally run about a minute faster on a flat course this season. So 16 flat 5k pace is about 2:35 for 800 meters. So if I did 8x800 at that pace what would be good rest? Or other workout suggestions are very welcome!
Either would be a good workout I would think. I'd go with the 800s, or maybe bump it to 10 but with equal rest. The 1200 workout seems more challenging in my opinion.
Who cares. It's all about the intensity of the workout anyways, but I would lean on the side of the longer reps (IF you can handle it of course). But if you were to do either workouts and just manipulate the rest to make the workout intensity the same, I don't think it would make much difference.
Who cares. It's all about the intensity of the workout anyways, but I would lean on the side of the longer reps (IF you can handle it of course). But if you were to do either workouts and just manipulate the rest to make the workout intensity the same, I don't think it would make much difference.
If you're able to do 6 of these at race pace (with I'm guessing a 2-3 min recovery) then you are seriously underperforming in races. I regularly do a session of 4 x 1200m with a 2:30 jog recovery, and I can only just hold race pace.
You don't need that much volume. Be specific to the demands of the race.
I'd suggest one of these:
8 x 600m, 1:30 jog recovery ("jog" means your usual easy pace)
If you're able to do 6 of these at race pace (with I'm guessing a 2-3 min recovery) then you are seriously underperforming in races. I regularly do a session of 4 x 1200m with a 2:30 jog recovery, and I can only just hold race pace.
You don't need that much volume. Be specific to the demands of the race.
I'd suggest one of these:
8 x 600m, 1:30 jog recovery ("jog" means your usual easy pace)
6 x 800m, 1:30 jog recovery
5 x 1k, 2' jog recovery
4 x 1200m, 2:30 jog recovery
3 x Mile, 5' walk recovery
if you can only do 4x1200 @ 5Kp and you need 2:30 recoveries, then you're seriously over-performing in races and under-training
If you're able to do 6 of these at race pace (with I'm guessing a 2-3 min recovery) then you are seriously underperforming in races. I regularly do a session of 4 x 1200m with a 2:30 jog recovery, and I can only just hold race pace.
You don't need that much volume. Be specific to the demands of the race.
I'd suggest one of these:
8 x 600m, 1:30 jog recovery ("jog" means your usual easy pace)
6 x 800m, 1:30 jog recovery
5 x 1k, 2' jog recovery
4 x 1200m, 2:30 jog recovery
3 x Mile, 5' walk recovery
Dk why this thread got dragged up but I tend to agree. 6x1200 is too aggressive for 5k pace. I would add a little volume to these workouts to get in ~6k of work but you may as well race if you're gonna do 4.5 miles @ 5k pace.
10 x 600, 6-7 x 800, 5-6 x 1k, 4-5 x 1200, 3-4 x mile
If you're able to do 6 of these at race pace (with I'm guessing a 2-3 min recovery) then you are seriously underperforming in races. I regularly do a session of 4 x 1200m with a 2:30 jog recovery, and I can only just hold race pace.
You don't need that much volume. Be specific to the demands of the race.
I'd suggest one of these:
8 x 600m, 1:30 jog recovery ("jog" means your usual easy pace)
6 x 800m, 1:30 jog recovery
5 x 1k, 2' jog recovery
4 x 1200m, 2:30 jog recovery
3 x Mile, 5' walk recovery
I would suggest;
12-16 x 400 at 5k pace
6-8 x 800 at 5k or tempo pace
5 x 1200 at tempo pace
4 x 1 mile at tempo pace
Recovery is individual but what is more important is to train at your current fitness level and not drain yourself in training.