rockin’ the 5 x 1000
Today was a speed work day, and what a day it was. 
My training plan called for 10 miles with 5 x 1000 meters at 5k pace. Not sure of what my 5k pace is since I haven’t run a 5k in…well, I have no idea when the last time was…I turned to the McMillan Calculator, which is an awesome tool. While some people don’t think it’s super accurate, I figure it’s at least good for ballpark paces. I would LOVE to run 3:20 at Boston (difficult course…we shall see), so I plugged that in to see what an equivalent 5k pace would be…6:36 it is! This equates to 4:06 for 1000 meters. Let’s hop to it!
Wednesday, March 3
Warm up: 2.52 miles in 20:01, avg pace of 7:57
1st 1000: 0.62 miles in 4:07, avg pace of 6:36
Break: 0.25 miles in 2:05, avg pace of 8:22
2nd 1000: 0.63 miles in 4:03, avg pace of 6:28
Break: 0.24 miles in 2:04, avg pace of 8:33
3rd 1000: 0.62 miles in 3:57, avg pace of 6:20
Break: 0.24 miles in 2:02, avg pace of 8:28
4th 1000: 0.62 miles in 4:04, avg pace of 6:33
Break: 0.27 miles in 2:11, avg pace of 8:02
5th 1000: 0.63 miles in 3:57, avg pace of 6:14
Overall 5k total: 3.13 miles in 20:10, avg pace of 6:26
Cool down: 3.37 miles in 26:55, avg pace of 8:00
Overall: 10.03 miles in 1:15:31, avg pace of 7:32
Well, I think that was a successful workout! I might even go as far to say that I rocked it. I remember when I ran track in high school, we would do four quarter repeats with a minute rest between each one. The idea was that you should be able to run a full mile at the pace that you run your quarter repeats, just without the rest. From the looks of above, I could be awfully close to breaking twenty minutes in a 5k. My senior year of high school, cross country switched us from a 2.5 mile course to a three mile course, but we rarely ran a 5k. I broke 20:00 once for three miles yet have never run a 5k under 20:00. I think I could do it.
Too bad I like marathoning and long runs wayyyyy too much.
*****************************************************************
Thanks for your comments and support on my last post. It’s a hard time now and I’m just sorting it all out. And trying to be positive about everything. Although with one of the most frustrating jobs on the planet, it’s certainly not easy. Off for eight hours of fun…
I think you owe it to your legs (and my sheer curiousity) to do a 5k. I want to see how fast you can go! I think you could break 20 pretty easily….
AMAZING job on the speed workout!
Way to totally kick ass on that speedwork. I wish I was as speedy as you!
Maybe your goal for the summer could be to run a sub-20 5K. Anyway, AWESOME speed workout. You are wicked fast sistah!
Didn’t get a chance before, but I’m sorry to hear about all tough stuff you’re dealing with right now. I hope you’re hanging in there and staying positive. Things WILL get better.
Great workout!
No doubt you could break 20:00 in the 5k
You’re rocking your training! Gosh, I wish I had your speed! Breaking 20 in a 5k is definitely in your future.
What…they don’t do 5Ks in Philly? I thought that was only the case in NYC…
You totally rocked the 1000m repeats and me thinks you definitely can break 20 mins in a 5K. Coincidentally, I have my second 5K ever this weekend too. Although I too consider myself a marathon runner, I still like rocking the little distance races. I’m hoping to break 6min pace in my 5K and PR so wish me luck. So scared, so scared! Haha!
Have you done 800 repeats, ’cause that’s what I do. I wonder how they compare to 1000s? I’ve never done 1000s, so I’m a little curious.
I think you should run a 5K, Susan! Find a nice easy course and go for it. You will have an awesome finish time!
Absolutely you could do a sub 20 5K! In fact, although you are good at marathons, based on the speed of your shorter runs and intervals I think you would be really, really good at 10ks. I agree about McMillan.
FANTASTIC run!!!! And, you have to be happy, your terps won last night!!!
NICE job!!
Sorry to read about the break up. I moved for my husband years ago and remember wondering what would happen if things didn’t work out. I realized I mine as well go for it because I’d never know if I didnt try. Things will work out, hang in there.