3x1 mile with 3mins rest in 4:57, 5:15, 5:03. What can I run for a 5k?

16:50

Probably about 5:20 pace on the same surface under the same weather conditions

Thats a lot of rest for that kind of workout. My guess is 16:20.

On a great day, maybe 16. On a good day, 16:20. On an off day, 16:40 or slower. A good test for 5k is 4 x 1 mile with 90 seconds rest. Average those times and you have your 5k pace. This workout would be a good predictor for a 3k. You could probably break 10 right now for 2 miles; i.e., your average pace would be your 2 mile race pace.

I've coached women who could never in a million years do the workout you listed above, yet they could run 16:30-16:40 for 5k. It depends. You have not provided enough information for anyone to accurately predict your time. If you are a better miler than long distance runner, doing that workout would be easier than if you are a marathoner with a slow mile PR. It also depends on how well you race compared to how well you train. If you get too "up" for your workouts, there's little difference on race day. Also, were you wearing your racing shoes?

The only accurate predictor of what you can do in a 5k is running a 5k.

Run one and find out!

15:37.473

I ran 3x a mile on a nice rubberized track with 15 minute rests in 5:02. These were with a friend who ran them a few seconds faster.

Soon after I ran a 5k race on an old dirt track in 15:53.

This was faster than the PB of my friend.

15;48

That second one is much slower but close to 16 flat

Depends on where you run it. Anywhere from 16:20-16:50 depending on how hard the workout actually was for you.

Don't mean to steal the thread at all but if I ran 5:29, 5:24, and 5:19 all with 1 minute of rest last week on an indoor track with a moderate and controlled effort level what will I run for a road 5k this weekend? Similar workout to yours just not quite as fast and with a shorter rest (althought I think your workout would have been doable with the 3 minutes rest). I was hoping for 16:45 or so.

Maybe 16:10, thats lots of rest for only 3 repeats.

[quote]will wrote:

' A good test for 5k is 4 x 1 mile with 90 seconds rest. Average those times and you have your 5k pace. '

Will is bang on here. This session is a predictor session and not a training session to be done every week

The op needs to put more effort into the session as well in order to get an accurate prediction

Just like a race, UK, this would be a solid training session. May not want to do it every week because it is very difficult, but that's not to say you won't get a stimulus from it that will make you faster.

A predictor session can still be a good training session and provide a benefit to your fitness level... do you agree?

once upon a time wrote:

I ran 3x a mile on a nice rubberized track with 15 minute rests in 5:02. These were with a friend who ran them a few seconds faster.

Soon after I ran a 5k race on an old dirt track in 15:53.

This was faster than the PB of my friend.

WTF? 15 minute rests?

straight up homeboy wrote:

WTF? 15 minute rests?

Yes

I would say low 16'

my pr is 16:20 on a respectable cc course, but that was a few years back and i dont run too many 5ks. this workout was run on the roads, and i was wearing trainers. i was tired at the end of each repeat, but felt ok during for the most part.

im generally a 400/800 guy, but im looking to do a 5k on the roads before my season starts. so im just trying to get a good goal time for myself.

It depends on your PRs at other distances. I know in grade 10 or 11 I did a workout 3 x Mile w/ 5 minutes rest in 4:59,5:07,4:59.. but I was more of an 800/1500 guy at the time and had pretty rough endurance. I think I ran 17:00 on the roads and 16flat for an arguably short 3-mile course.