5x5’ pacing as a 6k prediction?

[Erger2222]

With 5 minutes rest in between sets. I was thinking this would be around 2-3 splits faster? Was wondering what you guys thought. Thx

[Dangerscouse]

Tbh, I don't think it is relevant to a 6k. If it was me, I'd be around 1450m in five minutes for an interval session, so it's no way near a 6k.

I'm not a big fan of predictors, especially when you get over 2k as there's so much that can change, so just doing a 6k is my best advice

[iain]

There will also be differences based on pace as someone doing the intervals at 1:40 would be doing 7.5k of intervals (so broadly PP 5 x 1.5k that is often stated as being about 5k pace so perhaps 1S quicker than 6k, while someone doing 2:30 pace would only do 5k, so extra interval beyond a session done around 2k pace so perhaps 6S faster than 6k!

[MPx]

I'm not a big fan of predictors, especially when you get over 2k as there's so much that can change, so just doing a 6k is my best advice

I'm with Stu on this - though it may come across a bit harsh to someone just asking for guidance. I've notice these questions coming up more and more often on here and I'm wondering if the rationale behind our "predictors" has become a bit confused - so here's my take on what they're for.

I see their use is to help set a target pace for a TT. If you're trying for a PB you are by definition going into unknown territory. You will be tickling the edges of failure so having a strong predictor of what you should be capable of is very helpful to set a target pace and be reasonably confident in being able to achieve it.

Unfortunately this has become a bit circular and "Predictors" or their equivalent are also being used the other way around for training. I suspect this is because many workouts in a training plan might be set out as to be done at 5k +/-n or 2k +/-n. But the idea of doing intervals at 2k+/-n is to have a training effect, not to set a PB - although hopefully scores for the training pieces will improve over time. So look at the training notes for what you're trying to get out of the session and act accordingly - no sense in killing yourself on an SS day, etc.

The real problems come because we are all a bit different in how these things translate. As a stronger sprinter, I can only dream of the scores people might predict I could get for a 5 or 6k from my sprint times. Others with what seem to me to be phenomenol distance scores don't necessarily appear all that special on the sprints by comparison. So my suggestions:

To predict a sprint... dont bother, just do a few and find out. To predict anything 2k upwards, dont use a sprint - minimum 1k reps. The 4x1k 5r has the most gravitas - so if you want to predict a 2k without just doing a 2k then do the 4x1k. Once you've done a competitive 2k then a resonable target for most of the other distances can be set from there. Any number of 500m reps won't really tell you anything useful about 2k+ distances - though I can say that for me that 6x500 2r = 8x500 3:30r = 2k-5 = 5k-11. But that won't help anyone else!

[jamesg]

With 5 minutes rest in between sets. I was thinking this would be around 2-3 splits faster? Was wondering what you guys thought. Thx

Five minutes rest would get you cold; a minute or two is enough to get HR down.

The idea of interval training is just that, get the HR down between pieces that would push it too high: AT, so ratings 24-28.

A 6k training the stroke would be done at say 23, in order to keep the stroke-work (W/rate) high, but without early death. You can always adjust rating, if it's a race or TT or just a full course; if you have something in reserve.

[jamesg]

If you really want to predict, it's best done using your data. Plot Watts / log distance for every piece you do, including the single intervals, ie not the total of the interval set.

[Dangerscouse]

The real problems come because we are all a bit different in how these things translate. As a stronger sprinter, I can only dream of the scores people might predict I could get for a 5 or 6k from my sprint times. Others with what seem to me to be phenomenol distance scores don't necessarily appear all that special on the sprints by comparison.

I find that the 5k and 6k are possibly the worst distances for being unpredictable if you're doing a TT. I always have a huge wobble at about 3.5k which is what you can never prepare for and can easily derail progress.

My sprints are definitely in the non-special bracket, as i just don't seem to have the ability, or desire, to dig in and really smash out a decent time.

Ps I seem to have messed up the formatting somehow

[nick rockliff]

With 5 minutes rest in between sets. I was thinking this would be around 2-3 splits faster? Was wondering what you guys thought. Thx

Your general training sessions should be the predictor not some random interval session.

From my training I know what I'm capable of doing from 2k upwards to HM.

[Tobias Stoehr]

1-2s faster than 6k seems about right. It is a very valuable interval training session at around Vo2max intensity.

[iain]

1-2s faster than 6k seems about right. It is a very valuable interval training session at around Vo2max intensity.

So you think 5k is about VO2 max intensity? Interesting, I have always assumed that that was more 2k pace.

[nick rockliff]

1-2s faster than 6k seems about right. It is a very valuable interval training session at around Vo2max intensity.

So you think 5k is about VO2 max intensity? Interesting, I have always assumed that that was more 2k pace.

I'm not even sure what is meant by training at Vo2max intensity??