Running training, what does this mean?

sloew

5 x 400 5-K pace

I think the 400 is one lap around a normal track, right? lol... I want to train for 1/2 marathon but how can I do it if I don't understand what they mean? 5x around at a 5k pace? is this intervals? and what does 5k pace mean?

Thank you! :flowerforyou:

scott091501

5k pace is the min/mile pace you run a 5k at. So a 21 minute 5k is a 7 ish minute mile. So they are saying 5 sets of one lap around at this pace. It's speed work.

rybo

If you are just training to finish or aren't 'racing", then I wouldn't even bother with workouts like that. Just substitute another steady jog in there.

sloew

5k pace is the min/mile pace you run a 5k at. So a 21 minute 5k is a 7 ish minute mile. So they are saying 5 sets of one lap around at this pace. It's speed work.

My 5k is about 35 min and I'd like for it to be faster. So what would the 5 sets be? at this pace and then what? Is it intervals? I've been trying to do intervals of sprints and walks.. 2 min sprint, 1 min walk and switch it up ect...

Thank you so much!

BrianSharpe

If you are just training to finish or aren't 'racing", then I wouldn't even bother with workouts like that. Just substitute another steady jog in there.

+1

Build your base first then worry about speed.

scott091501

5k pace is the min/mile pace you run a 5k at. So a 21 minute 5k is a 7 ish minute mile. So they are saying 5 sets of one lap around at this pace. It's speed work.

My 5k is about 35 min and I'd like for it to be faster. So what would the 5 sets be? at this pace and then what? Is it intervals? I've been trying to do intervals of sprints and walks.. 2 min sprint, 1 min walk and switch it up ect...

Thank you so much!

No problem. Basically you go one lap at that pace, take appropriate time to recover, go again. Do 5 laps. Yeah it's interval training. As the poster above said if it's just about finishing for you than sub in another run at a lower heart rate to build your base up. At some point though finishing isn't enough for some folks and they work in speed work.

ATLMel

Do it at your current 5K fitness, not your 5K goal time.

It is intervals. In between intervals you should slowly jog until you are completely recovered. (For me, usually 90 seconds.)

ATLMel

Oh, and I agree with others. If this is your first, speedwork might not be necessary. I'd substitute this run with maybe 4-5 miles with the last 2 and GHMP (goal HM pace).

BrianSharpe

5k pace is the min/mile pace you run a 5k at. So a 21 minute 5k is a 7 ish minute mile. So they are saying 5 sets of one lap around at this pace. It's speed work.

My 5k is about 35 min and I'd like for it to be faster. So what would the 5 sets be? at this pace and then what? Is it intervals? I've been trying to do intervals of sprints and walks.. 2 min sprint, 1 min walk and switch it up ect...

Thank you so much!

If your 5k time is 35 minutes then you're pace is 7min kms which translates into running 400 metres in 2:48.

If this is your first half-marathon I'd suggest that your main focus should be building up your base training rather than worrying about speed training. Finishing your first one with a smile on your face should be your objective this time around.

sloew

Oh, and I agree with others. If this is your first, speedwork might not be necessary. I'd substitute this run with maybe 4-5 miles with the last 2 and GHMP (goal HM pace).

How do I figure out my ghmp? I try to keep my hr in the 160's... when I do intervals it goes up to the 180's then in recovery I try to bring it down to 140ish... Am I doing this right or should I be doing somethign diff.. the other day I ran outside for the first time this winter and when I looked at my heart rate monitor it was 180! I felt great though, I did slow down some so I could finish but it surprised me it was that high already. ( I was also pushing a double stroller with a 35lb little one and a 25 lb little one in it! hehe great workout!)

sloew

5k pace is the min/mile pace you run a 5k at. So a 21 minute 5k is a 7 ish minute mile. So they are saying 5 sets of one lap around at this pace. It's speed work.

My 5k is about 35 min and I'd like for it to be faster. So what would the 5 sets be? at this pace and then what? Is it intervals? I've been trying to do intervals of sprints and walks.. 2 min sprint, 1 min walk and switch it up ect...

Thank you so much!

If your 5k time is 35 minutes then you're pace is 7min kms which translates into running 400 metres in 2:48.


If this is your first half-marathon I'd suggest that your main focus should be building up your base training rather than worrying about speed training. Finishing your first one with a smile on your face should be your objective this time around.

I do plan on finishing and not focusing a whole lot on speed. I found a diff plan that has just the distance and not the speed. But on the side I would like to speed up my 5k run.

Thank you all for your advice! I appreciate it. :flowerforyou:

ATLMel

I don't train by HR, but rather by perceived effort. But, try going here: http://www.mcmillanrunning.com/index.php/site/calculator

It'll show you what your equivalent times are based on your recent race times. Don't take it as gospel, but it'll give you a good starting point. As your training progresses, feel free to adjust. Canned plans don't work well for everyone. So just run smart and you'll be fine.

sloew

5k pace is the min/mile pace you run a 5k at. So a 21 minute 5k is a 7 ish minute mile. So they are saying 5 sets of one lap around at this pace. It's speed work.

My 5k is about 35 min and I'd like for it to be faster. So what would the 5 sets be? at this pace and then what? Is it intervals? I've been trying to do intervals of sprints and walks.. 2 min sprint, 1 min walk and switch it up ect...

Thank you so much!

No problem. Basically you go one lap at that pace, take appropriate time to recover, go again. Do 5 laps. Yeah it's interval training. As the poster above said if it's just about finishing for you than sub in another run at a lower heart rate to build your base up. At some point though finishing isn't enough for some folks and they work in speed work.

I found one that has just the lenght of runs instead of the speed, I'm going to try this one. I would like to speed up my 5k though.
Thank you! :happy:

rybo

Just from running more your 5K time will improve.

Doing "speed" work before you have a solid base doesn't always make you any faster.

arc918

My $.02 - I would swap out some fartleks for that workout at this point. Just some unstructured changes in pace (easy pace to the corner, full blast to the stop sign, medium pace to the oak tree - that kind of deal).

The real track work is more valuable once you have a better handle on your pace and effort levels.

And as Rybo as pointed out it helps to have a bigger base.

sloew

I don't train by HR, but rather by perceived effort. But, try going here: http://www.mcmillanrunning.com/index.php/site/calculator

It'll show you what your equivalent times are based on your recent race times. Don't take it as gospel, but it'll give you a good starting point. As your training progresses, feel free to adjust. Canned plans don't work well for everyone. So just run smart and you'll be fine.

This is so helpful! thank you!