Predict my 5k time from the results of an 8x800 track workout. The rest was two minutes between each 800.
1: 2:33
2: 2:32
3: 2:33
4: 2:35
5: 2:38
6: 2:37
7: 2:42
8: 2:38
16:45
.
How do you get that?
I was guessing a bit slower than the 8x800 pace which lines up well with you. Do you have something more scientific than my WAG?
When I first looked at this the 8x800 didn’t compute. That is a solid set. I’d say your 5k pace is pretty close to your slowest interval only because -
- your rest was 2 minutes, which is almost the length of the interval
- and you slowed down with each repeat (more or less)
So that’d make my prediction about 16:50ish
No way of knowing for sure though. Be interested to see a next 5k time.
I was going to predict the 17:0x based on the splits, and the 2 mins of static rest per set.
Depends on the type runner you are but the fact that you slowed down rather than sped up on the last 2 means they were a bit ambitious to start. Ideally you would want to run those times in reverse with the first 2 being the slowest and the last 2 the fastest. I’ll guess around 16:40 also but if you had run it the other way probably closer to 16:20.
There are a whole bunch of training/racing calculators. Most would estimate that 2:35 800s would predict a 16:20 5k.
I figured:
- OP is faster than he is fit and he is inexperienced. (Otherwise he would not be asking this question).
- 800s are, for some inexplicable reason, much easier to do than 1000s or 1200s.
I thus added on 25 seconds to what the calculators would predict.
Also I think I could hold 2:50 and I could run 18:15.
Predict my 5k time from the results of an 8x800 track workout. The rest was two minutes between each 800.
1: 2:33
2: 2:32
3: 2:33
4: 2:35
5: 2:38
6: 2:37
7: 2:42
8: 2:38
I predict an IM finish time of 9:53:20.
17:18 +/- 15 seconds. Based on my guess that your VDOT=59ish
I did a similar workout recently except I did 12 reps and began about where you ended for pace and ended about where you began. I used 1 minutes rest. I was able to run right at 16:30 for 5K time trial on the track shortly after doing that workout. I’d go with somewhere between 16:45 and 17:00.
I reckon around 17.15
.
next time try a 7x800 @5k race pace w/ 30sec rest. better indicator. off your workout i would guess 16:55.
how can he run at “5k race pace” when he does not know what that is?
Predict my 5k time from the results of an 8x800 track workout. The rest was two minutes between each 800.
1: 2:33
2: 2:32
3: 2:33
4: 2:35
5: 2:38
6: 2:37
7: 2:42
8: 2:38
I predict an IM finish time of 9:53:20.
with a 1:04.40 (wetsuit) or 1:09:35 (non-wetsuit) swim
I just looked at my track training log from a few years back and here was an 8x800 workout I did.
4.4mi building tempo warmup
~10mi rest to change into flats and loosen up the legs
8x800m with 90seconds rest (2:31 2:25 2:27 2:27 2:22 2:25 2:29 2:27)
For what’s its worth, I was in about 15:50 shape at the time.
At the risk of sounding like a dick… Why wouldn’t you just take the 16 1/2 or so minutes and run a 5k to see how long it takes you?
At the risk of sounding like a dick… Why wouldn’t you just take the 16 1/2 or so minutes and run a 5k to see how long it takes you?
YOU!!! Get back in the Common-Sense Cubicle!
If you execute your 5K like you did that workout, I predict pain. Lots of pain.
Not sure when the 5k is BUT try this and report back:
5 x 1k @ 60sec rest
- K’s are steady or slightly descending (no pace fade)
(don’t do this too close to the 5k … more than 10 days)
Cheers,
im sure he has a pretty good idea, close enough to estimate his pace. 5 sec’s off would amount to 30sec’s on a 5k and i doubt his best guess is off by more than 30sec’s. if its an easy workout he can probably go faster, if he fails near the end well then he knows hes pretty close but a little too ambitious. also, his question asks for a 5k prediction but i find that its hard to predict if off of that specific workout. the 7x800 one is geared for a 5k prediction… thats why i offered it.