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wannabefaster
Lurker
Joined: 01 Jun 2005
Posts: 3
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 Posted: Tue Sep 27, 2005 5:26 pm Post subject: Not racing to full potential? |
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Just wondering what a xc runner's 8k PR should be if he can do the following track workout:
6 x Mile with full, active recoveries (6-7 minutes jogging)
5:15, 5:13, 5:12, 5:10, 5:05
First 3 laps of last rep done at same pace as above, then kick for final lap.
Final lap in 58, final mile rep in 4:54.
Average: 5:08
Yeah, I realize this isn't an exact science ... just wondering what the PR's were of athletes any of you guys might have had in the past that could perform similar workouts. Thanks. |
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Dan
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Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Tue Sep 27, 2005 8:47 pm Post subject: |
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I would guess you could average close to 5:30, but with such long recovery periods, it's really difficult to project meaningfully. Try doing the same workout with a 1-2 minute rest and you'll get a much clearer picture.
Dan
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Micah Ward
Olympic Medalist
Joined: 08 May 2000
Posts: 2152
Location: Hot&humid, GA
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| Posted: Wed Sep 28, 2005 3:33 am Post subject: |
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I wouldn't try to project an 8K cross country time off of mile repeats on the track. I think it would be more meaningful to see what kind of pace you are running for a 3 mile time trial. Preferably on your xc course. After all, the xc race is about sustained effort. You will not be stopping to recover after each mile so what you have to work on is maintaining pace for the distance.
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Double
Water Boy
Joined: 09 Apr 2004
Posts: 49
Location: Wisconsin
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| Posted: Wed Sep 28, 2005 2:27 pm Post subject: |
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| 26:45 |
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Dan
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Joined: 22 Mar 1999
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Location: Salem, OR
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| Posted: Wed Sep 28, 2005 4:56 pm Post subject: |
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What formula are you using there, Double? That's not much more than the sum of his average times, which seems too ambitious to me given the nearly full recovery.
Dan
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Double
Water Boy
Joined: 09 Apr 2004
Posts: 49
Location: Wisconsin
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| Posted: Wed Sep 28, 2005 6:02 pm Post subject: |
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| Similar workouts for me running mile repeats with 4-5 minute recoveries. He has the speed to run 26:45, but he will need a few fast efforts over 5k range to get the cruising speed required. I ran 27:03 two years ago and I couldn't hold a candle to that workout. I'd also recommend doing 8 x 800m at 2:30 with 400m jog in between. You also have to run even splits because you can compromise your race with that type of speed and go out to quickly. |
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Dan
Chief Pontificator
Joined: 22 Mar 1999
Posts: 9334
Location: Salem, OR
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| Posted: Wed Sep 28, 2005 6:46 pm Post subject: |
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I suspect you're a much more disciplined athlete than most and can hold closer to interval pace on that sort of thing. Also, that extra 2 minutes of rest was surely helping wannabe's average.
Dan
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