I moving on to some interval sessions, now that the 100/100 is done. Attempting to build some speed & see if I can regain a feeling of running fast.
But wondering is there a correlation to 5K time and top speed? What benchmarks are typically used?
For example:
400M(i) TopSpeed 5K Age
90sec 23 km/h 23:00 59
I found a thread on letsrun but it was all over the place. I guess the question is do you need to be able to run fast, peak speed wise, to deliver lower 5 &10K times?
Top speed runs I did over ~ 100M. 400M(i) is an interval session time.
You can google ‘race time predictor’ and find various tools that you can input one time/distance and get a prediction for another time. Some won’t go as low as 400m. I guess because it is a very different type of race to long distance, there is still a big anaerobic part to 400 along with the aerobic. But you can find some that are more flexible.
Obviously take everything with a pinch of salt. When I trained on the track we did a regular Balke test which was basically how far can you run in 15 minutes and we got predicted times for other distances from that. I found those predictions pretty accurate. Ambitious but not impossible. The caveat with the predictions was always that you still have to do the right training to achieve that potential.
But I think anything around 15 minutes is a better predictor for other long distance running because it’ll all be mainly aerobic and you can’t bluff it with some anaerobic talent. If you are running for 15 minutes you might as well do a 5km and get a result rather than a prediction. But what I mean is any other long distance or even a 1500m/mile will probably be more accurate than a 400m time for a 5km prediction.
I moving on to some interval sessions, now that the 100/100 is done. Attempting to build some speed & see if I can regain a feeling of running fast.
But wondering is there a correlation to 5K time and top speed? What benchmarks are typically used?
For example:
400M(i) TopSpeed 5K Age
90sec 23 km/h 23:00 59
I found a thread on letsrun but it was all over the place. I guess the question is do you need to be able to run fast, peak speed wise, to deliver lower 5 &10K times?
Top speed runs I did over ~ 100M. 400M(i) is an interval session time.
Not exactly sure what you’re looking for, but this year I did a 15:47 5k, in workouts hard 400s were high 60s, hard 200s were ~32. I am 32. I think how fast you can do repeat miles is much more relevant for 5k performance than 200/400m. This year I added back in track workouts 1x a week along with a tempo and I am way faster than last year when I didn’t (IM focus).
Curious on a rule of thumb as well. I’m on a similar boat. Have a decent base, time for some speed work.
The only correlation I know is between 800 meters and marathon time. I think your 800 interval time = approximate marathon finish time.
Totally incorrect
Right. With no specific speed training right now, I could probably throw down a 2:20 or so in my current shape. I’d be lucky to hit a 2:45 marathon in the same shape.
When I was in my PR shape (2:33), I could probably have run closer to 2:10 in the 800.
Perhaps it’s my 800m interval times when I’m running 16 of them with 60s rest.
I did include the word “interval” in my description. I never said, anybody’s fastest 800m time would be the marathon time.
The word interval does imply running multiples of that and at that same pace with X rest in between.
Not trying to be snarky, just saying.
I did include the word “interval” in my description. I never said, anybody’s fastest 800m time would be the marathon time.
The word interval does imply running multiples of that and at that same pace with X rest in between.
Not trying to be snarky, just saying.
Do you happen to know your peak speed? As I over-think this through, peak speed represents a mechanical limit, like a rev-limit on an engine. I used my watch, ran up, held for a bit, then shutdown.
I’ve never thought about a top speed metric or even 100m speed, longest I’ve cared about is 200m. I wouldn’t want to test out of fear of injury now, but I think I could do a 29s 200m but not much quicker. When I was a minute faster in the 5k I could do 24s 200m, but did a ton more speedwork and was 19.
I did include the word “interval” in my description. I never said, anybody’s fastest 800m time would be the marathon time.
The word interval does imply running multiples of that and at that same pace with X rest in between.
Not trying to be snarky, just saying.
I did include the word “interval” in my description. I never said, anybody’s fastest 800m time would be the marathon time.
The word interval does imply running multiples of that and at that same pace with X rest in between.
Not trying to be snarky, just saying.
Still incorrect.
My 800 interval would be 2:50 on a couple minutes rest (I don’t usually do 800s, I do 1k repeats and I’m extrapolating from that). The only way I run a 2:50 marathon now is if I rented an Uber for around 5k.
If I trained exclusively for a marathon for 3 months I could get to 3-305. Maybe.
I did include the word “interval” in my description. I never said, anybody’s fastest 800m time would be the marathon time. //
I think the set would be 52x800 with 1 second rests between. That would be a good approximation of you actual marathon speed, actually within 99.90%…(-;
I did include the word “interval” in my description. I never said, anybody’s fastest 800m time would be the marathon time.
The word interval does imply running multiples of that and at that same pace with X rest in between.
Not trying to be snarky, just saying.
Yasso 800s
Which provide way too much rest.
Cut that rest down to ~60 seconds and do 10-12 of them and you’ve got an argument.
I put the numbers into a XLS sheet and started working with them. It’s not a formula that evolved, but a profile calculation, based on WR 400M time and top sprinter speed as the denominator (both being 43’s). I used inference for your top speed pegging it at 29 km/h. Cut and paste didn’t work too well here but the takeaway is your (NTC’s) %'s are well matched @ 65% and 67%. So good speed and endurance.
In comparison, my numbers are 45% and 54%. This means I am “training” or endurance limited, not mechanically or speed limited. So whoever said shut up and get your a$$ out there running intervals is correct : ).
jaretj #'s are approx the same ballpark as me, however without a top speed can’t come up with %ratios there.
I moving on to some interval sessions, now that the 100/100 is done. Attempting to build some speed & see if I can regain a feeling of running fast.
But wondering is there a correlation to 5K time and top speed? What benchmarks are typically used?
For example:
400M(i) TopSpeed 5K Age
90sec 23 km/h 23:00 59
I found a thread on letsrun but it was all over the place. I guess the question is do you need to be able to run fast, peak speed wise, to deliver lower 5 &10K times?
Top speed runs I did over ~ 100M. 400M(i) is an interval session time.
I’ve never done peak speed or 100’s, at least since I was in my 20’s.
The shortest recent track workout (from the last few years) had me at 41 seconds for many 200’s and we were working on form drills. If I did one them all out with plenty of warm up beforehand I could probably get near 37 seconds.
That is the best guess I could give you on a top speed.