I just did 5x1000 @ 3:18 with 3:12 rest. I am thinking about doing a 5000 meters track race. As I have never done a track race longer than a mile(4:56) I was wondering what I could expect to run on the track based on this past workout. Also how would this convert to a road 5k that is pretty flat? thanks
How do you work this one man.? How do you work out 3.12 rest…is that one lap./.do you run 1 x 400, then rest 400, or what ??
ran 2 1/2 laps in 3:18. Recovery after interval was 3:12. Did this 5 times.
17:00 give or take a little bit.
Sheila Taormina did a very similar workout last week (actually six times 1000 with 3 minute rest), then ran 16:39 for a 5K road race in training shoes on a flat course in Florida. A lot will depend, however, on your efficiency at that pace; if your form starts to fall apart in the last 2500 meters, you will slow down.
Lewy boy are you takin the urine ?
Where did you get 3:18 from? Was that your targeted time to run, or just what you ran when you got to the track? Why did you take 3:12 rest? (which if you were fully recovered would be sufficient for interval work equal work rest ratio and would be the correct rest time give or take)
On paper you should be able to run about a 16:30ish. But that is on paper. Your PR of 4:56 for the mile saysyou should be able to run about 17:00 ish. It all depends on your economy.
The type of Interval training that you did here is the type that would increase a runners Vo2 max, or max work capacity. The best speed for these intervals are ones that require vo2max but doesn;t over stress it. To go too fast doesn’t do a better job, it just makes you more tired, requires longer recovery time before feeling good and makes the workout itself feel bad because going too fast produces unnecessary lactic acid accumulation. The best training speed for Intervals is in fact 5k race pace so answer this question, do you think you could have run those 5 1000s consecutively? Depending on that, a better bet would be to pace yourself through your 1000s in 3:23 with 3 min rest. If the pace is too easy, then take shorter rests. Once you run a fast 5k, then you can adjust your training pace/effort. But, like I said, if those 1000s were “comfortable”, and in 3:12 you had full recovery, then you very well may be able to run a 16:30ish.
Between 16:45 and 17:15, depending on how much training at this speed you’ve logged before. Like Lew said, the ability to mantain the pace is the key here.
Also you guys don’t coach swimming with a pace clock? 
It is obvious that he was doing 5x1000m @ 6:30 (3:18+3:12=6:30).
Bloody nice post Goldy,good shit man, If you might take a leaf from Gunther’s book (my cousins call me Lord)…run all you like around the track…looks good on paper…dont cry on race day/ I say emphatically…HOW MANY RACES ARE RUN ON PAPER ??? a few maybe but generally they are on cement, bitumin, or malthoid, or grass/ Leave it man…and cool sus out bib =boy
I figured that one day I would like to run a 16:30(dream) on the track. So 3:18 would be the pace I would need to hold. The recovery was full recovery. There is no way I could hold that pace straight for 5000 but 3:23 with 3 min rest would of been easy to do that day. I also used 3:12 to run on the 30 or 60 seconds as it is easier for me to check my pace every 200 meters. The Timex ironman 100 watch your current lap time is so small above the running time so it is easier for me to look at the big numbers. I don’t have this problem in running or tri/du races as I only have to look once per mile. Pretty stupid reason but it does work for me.