Goal of sub 20 5k (Read 13550 times)

     

    thanks.

     

    I just got home.  I don't know the official time exactly but I made it by 7 or 8 seconds.  That's enough cushion that I feel comfotable having a celebratory beer and bowl of mint chocolate chip ice cream.

     

    next year's goal maybe will be sub-19.  But for now... ~19:53-ish makes me a happy man. 

     

    MTA:  make that 2 bowls and 2 beers. 

     Congrats!

    TiderInsider


      Anyone ever do 5 x 1000 to prep for a 5k? If so, how close were your splits to the race...I ran this last week and I was at 20:20...I wonder how close I am to sub 20....I recovered for 2mins between each 1000.
        Anyone ever do 5 x 1000 to prep for a 5k? If so, how close were your splits to the race...I ran this last week and I was at 20:20...I wonder how close I am to sub 20....I recovered for 2mins between each 1000.

         

         

        If you were completely spent and went anaerobic at the end then I'd say it is 50/50 at best. 

         

        If you felt like you could do 1 or 2 more then I'd say you sound ready.  Of course if you are on a hilly course then you'd need to also have prepared for that.  But from a speed standpoint you'd be looking good IMO. 

         

        That's a really good workout I think. 

         

        I did 400's the week of my last 2 races with just over 1 minute rest.  I wanted to get the legs moving at faster than 5k speed. 

        In an infinite universe, the one thing sentient life cannot afford to have is a sense of proportion

        http://htwins.net/scale2/scale2.swf?bordercolor=white&fb_source=message

         

         

         

          Anyone ever do 5 x 1000 to prep for a 5k? If so, how close were your splits to the race...I ran this last week and I was at 20:20...I wonder how close I am to sub 20....I recovered for 2mins between each 1000.

           

          I did this in 20:18 on the track with 90 seconds rest. (4:05, 4:06, 4:08, 4:04 and 3:55)

           

          Then 11 days later I ran a 5k in 20:21.

          Both efforts sucked the life out of me.

           

          Whatever the case 20:20 puts you within striking distance of the sub 20.

          If you have worked yourself into this decent shape just plug along a little more and you will be there.

            I did it.  19:34 clock time; not a chip timed race.  I finished 16th but was 4 minutes behind the winner. 

             

            My splits were not pretty.  6:00, 12:18 and 19:34 finish.  I don't recall what the 3 mile clock said (18:??). 

             

            Anyway, I'm pretty pumped up by this but I know I could have trained a little harder and held the faster pace longer.  My two weeks before the race weren't very good.

             

            Hopefully, I'll give it another go on 10/3. 

            nothing to see here.  

              19:34 clock time. 

               

              you crushed it. 

               

              I don't know if those are all your miles on your log but if they are... sub-18 would be likely for you if you put in a years worth of effort to get there.

              In an infinite universe, the one thing sentient life cannot afford to have is a sense of proportion

              http://htwins.net/scale2/scale2.swf?bordercolor=white&fb_source=message

               

               

               

                I do 6x1k @ 5k pace, 2:15 jog rset, for my marathon training.  I just did one last Tue.

                Splits were: 3:55, 3:54, 3:53, 3:51, 3:53, 3:55

                 

                Anyone ever do 5 x 1000 to prep for a 5k? If so, how close were your splits to the race...I ran this last week and I was at 20:20...I wonder how close I am to sub 20....I recovered for 2mins between each 1000.

                   Great job!

                  I did it.  19:34 clock time; not a chip timed race.  I finished 16th but was 4 minutes behind the winner. 

                   

                  My splits were not pretty.  6:00, 12:18 and 19:34 finish.  I don't recall what the 3 mile clock said (18:??). 

                   

                  Anyway, I'm pretty pumped up by this but I know I could have trained a little harder and held the faster pace longer.  My two weeks before the race weren't very good.

                   

                  Hopefully, I'll give it another go on 10/3. 


                  Right on Hereford...

                    Anyone ever do 5 x 1000 to prep for a 5k? If so, how close were your splits to the race...I ran this last week and I was at 20:20...I wonder how close I am to sub 20....I recovered for 2mins between each 1000.

                     

                     

                    First let me say that workouts are not always the best predictor of races. That said, here are some of my thoughts and data...

                     

                    I think 5x1000 is a classic workout. There are several ways to do it, but if you want to follow Daniels' style, you would run your intervals at about 3k pace (a little faster than 5k pace) and take recoveries that are nearly equal the amount of work time.

                     

                    So, if you ran 20:20 in your most recent 5k race, you would run your 1k intervals around 4:00 (using VDOT tables), and recover for 3:30 - 4:00.

                     

                    Checking my log, here are some 5x1000 interval workouts (and other interval workouts) and the 5k races that followed them. Note that in the early days I was doing 90-second recoveries, which is not exactly the Daniels' style VO2max workout. Anyway, that's a big difference between 90-second and 3- or 4-minute recoveries.

                     

                    5/2/2005 WORKOUT: 5x1000 combined time = 20:01 (jog 200 recoveries in 1:30, last recovery 3:11 - tired)

                    5/17/2005 RACE: 20:44

                     

                    4/20/2007 WORKOUT: 5x1000 combined time = 19:50 (1:30 recoveries)

                    4/24/2007 WORKOUT: Attempted 5x1000, could not complete. 4x1000 avg = 3:57 (1:30 rec)

                    4/28/2007 WORKOUT: 3x1000 avg = 3:52 (3:00 rec), plus 4x200 avg = 41.6

                    5/1/2007 RACE: 20:11

                    5/8/2007 RACE: 19:47

                     

                    5/11/2007 WORKOUT: 3x1200 avg = 5:06 (1:30 rec), 2x1200 avg = 4:44 (4:15 rec), 4x200 avg = 40.4

                    5/15/2007 RACE: 19:30

                     

                    9/23/2008 WORKOUT: 5x1000 combined time = 18:34 (standing rest 3:30)

                    10/2/2008 RACE: 18:50

                     

                    10/16/2008 WORKOUT: 5x1000 combined time = 18:40 (standing 3:30 rec)

                    10/28/2008 WORKOUT: 5x1000 combined time = 18:31 (standing 3:30 rec)

                    11/11/2008 WORKOUT: 2x1000 avg = 3:42 (3:30 rec), 6x200 avg = 38.0

                    11/18/2008 WORKOUT: 2x1000 avg = 3:44 (3:30 rec), 6x200 avg = 36.9

                    11/25/2008 WORKOUT: 2x1000 avg = 3:42 (3:30 rec), 6x200 avg = 37.2

                    11/27/2008 RACE: 18:37

                     

                    12/2/2008 WORKOUT: 2x1000 avg = 3:42 (3:30 rec), 6x200 avg = 36.3

                    12/7/2080 RACE: 18:41

                    12/13/2008 RACE: 18:13 (sea level)

                     

                    TiderInsider, if I had to guess, I'd say you are in sub-21 shape right now. Maybe 20:40? Probably not sub-20 shape just yet, unless that workout felt really easy. Keep working at it!

                     

                     

                    p.s. Obviously there was a lot of other stuff that was very important in taking me from 20-something to 18-something for the 5k. Primarily, it involved lots of running. I just don't want anyone to think these workouts are the most important thing for 5k training. Important, yes. More important than running lots? No.

                      Need some help.

                       

                       Have a race on Saturday.   Didn't get much chance to run this week, but wanted a little speed work to get the legs in the groove and try to get a feel for the pace.  My intent today was a warm up mile, followed by 8-400's and then one mile cool down.  My intended pace was 90-92seconds with a 100m walk between each 400.  Unfortunately, I went too fast...just like in my races.

                       

                      85s

                      88s

                      85s

                      87s

                      87s

                      88s

                      88s

                      89s

                       

                      Even when purposely trying to slow down I still ended up under 90sec.  I'm afraid I'll end up going too fast the first mile on Saturday and petering out at then end.  My goal time is 19:30.  Any suggestions for proper pace and keeping that first mile in check?

                       

                      Thanks.

                      Vappy


                        Anyone ever do 5 x 1000 to prep for a 5k? If so, how close were your splits to the race...I ran this last week and I was at 20:20...I wonder how close I am to sub 20....I recovered for 2mins between each 1000.

                         

                         

                        I think they are probably slightly overestimate your time if you have a balanced running profile. I just did 5 x 1k yesterday on a gravel track with 3:00 rest.

                         

                        3:52, 3:49, 3:52, 3:55, 3:40.

                         

                        I went anaerobic in the last 200 of the last 1000 by closing in 35 or so, but otherwise those are reasonable. My recent 5k was 21:40. But I am much faster over short distance.

                         

                        Vappy


                           

                           

                          First let me say that workouts are not always the best predictor of races. That said, here are some of my thoughts and data...

                           

                          I think 5x1000 is a classic workout. There are several ways to do it, but if you want to follow Daniels' style, you would run your intervals at about 3k pace (a little faster than 5k pace) and take recoveries that are nearly equal the amount of work time.

                           

                          So, if you ran 20:20 in your most recent 5k race, you would run your 1k intervals around 4:00 (using VDOT tables), and recover for 3:30 - 4:00.

                           

                          Checking my log, here are some 5x1000 interval workouts (and other interval workouts) and the 5k races that followed them. Note that in the early days I was doing 90-second recoveries, which is not exactly the Daniels' style VO2max workout. Anyway, that's a big difference between 90-second and 3- or 4-minute recoveries.

                           

                          5/2/2005 WORKOUT: 5x1000 combined time = 20:01 (jog 200 recoveries in 1:30, last recovery 3:11 - tired)

                          5/17/2005 RACE: 20:44

                           

                          4/20/2007 WORKOUT: 5x1000 combined time = 19:50 (1:30 recoveries)

                          4/24/2007 WORKOUT: Attempted 5x1000, could not complete. 4x1000 avg = 3:57 (1:30 rec)

                          4/28/2007 WORKOUT: 3x1000 avg = 3:52 (3:00 rec), plus 4x200 avg = 41.6

                          5/1/2007 RACE: 20:11

                          5/8/2007 RACE: 19:47

                           

                          5/11/2007 WORKOUT: 3x1200 avg = 5:06 (1:30 rec), 2x1200 avg = 4:44 (4:15 rec), 4x200 avg = 40.4

                          5/15/2007 RACE: 19:30

                           

                          9/23/2008 WORKOUT: 5x1000 combined time = 18:34 (standing rest 3:30)

                          10/2/2008 RACE: 18:50

                           

                          10/16/2008 WORKOUT: 5x1000 combined time = 18:40 (standing 3:30 rec)

                          10/28/2008 WORKOUT: 5x1000 combined time = 18:31 (standing 3:30 rec)

                          11/11/2008 WORKOUT: 2x1000 avg = 3:42 (3:30 rec), 6x200 avg = 38.0

                          11/18/2008 WORKOUT: 2x1000 avg = 3:44 (3:30 rec), 6x200 avg = 36.9

                          11/25/2008 WORKOUT: 2x1000 avg = 3:42 (3:30 rec), 6x200 avg = 37.2

                          11/27/2008 RACE: 18:37

                           

                          12/2/2008 WORKOUT: 2x1000 avg = 3:42 (3:30 rec), 6x200 avg = 36.3

                          12/7/2080 RACE: 18:41

                          12/13/2008 RACE: 18:13 (sea level)

                           

                          TiderInsider, if I had to guess, I'd say you are in sub-21 shape right now. Maybe 20:40? Probably not sub-20 shape just yet, unless that workout felt really easy. Keep working at it!

                           

                           

                          p.s. Obviously there was a lot of other stuff that was very important in taking me from 20-something to 18-something for the 5k. Primarily, it involved lots of running. I just don't want anyone to think these workouts are the most important thing for 5k training. Important, yes. More important than running lots? No.

                           

                          Back when I was younger and in shape, I would cruise through my 1000s in ~3:15 without pushing it. I ran a 17:50XC. I envy your endurance!


                          MoBramExam

                            Need some help.

                             

                            Even when purposely trying to slow down I still ended up under 90sec.  I'm afraid I'll end up going too fast the first mile on Saturday and petering out at then end.  My goal time is 19:30.  Any suggestions for proper pace and keeping that first mile in check?

                             

                            One simple trick that helped me was moving back in the pack to start.  You end up going out with some of the 22:00 - 24:00 runners who also go out too fast.  Hopefully, their "too fast" will get you to a mile somewhere around 6:10-6:15, although most of them won't be there with you for it ).  That will put you spot on.  You'll benefit more than you realize from what happen in your last race (the 5:55).  Doubt you'll ever do that again by accident.  Don't know any other way to say it; you have one more race under your belt and you'll just be better a it.  It's like magic?  GOOD LUCK!!

                             

                            I'm back in the 5K game on Sunday.  First 5K in 50 days.  Several hundred miles ago.  Bear of a course.  2.5 miles of hills.  Did three practice loops on it last week.  Middle 1/2 of 1st mile is long climb, mile two and 1st 1/2 of mile 3 up and down with lots of turns.  Just to mess with your head, you have to climb immediately after each mile split, the highest and steepest to start mile 3.  To boot, if we run it like its mapped, its about 50-60 meters long finishing on a slight incline...there's another 12-15 seconds!

                             

                            My PR on a hilly course is still only 20:36.  Maybe with an all-out effort and can pull a 19:45-19:55 on this one.  Plan to set the Garmin to alert me every 6:20, focus on running each segment hard, and hope I'm somewhere near the mile markers when the alerts go off.  Not a PR course, so primary goal is Top 5 Overall Finish out of expected 100 or so runners.

                             



                              starting back would be ok if it's chip timed of course.  here are the approximate splits from my last two races...

                               

                              mile 1...mile2..mile3...last 0.1

                               6:09 ... 6:50 ... 6:55 ... 0:39

                              5:52 ... 6:38 ... 6:45 ... 0:38

                               

                              I certainly suffer from the 1st mile idiocy disease. 

                              In an infinite universe, the one thing sentient life cannot afford to have is a sense of proportion

                              http://htwins.net/scale2/scale2.swf?bordercolor=white&fb_source=message

                               

                               

                               


                              HobbyJogger & HobbyRacer

                                I still go out too fast. I feel like my problem is not pushing painfully enough in the second mile, and that thought starts haunting me by the start of the race, so I don't want to slack off at the beginning. At least that's my guess why I keep making the "start out too fast" mistake.

                                 

                                Either that or I just still want to go out with those people who look like they're going fast (even though I know they're not all gonna sustain).

                                It's a 5k. It hurt like hell...then I tried to pick it up. The end.