5k race time estimate

Training Advice/Discussion 5k/10k

12 years ago 08/22/2011 7:14pm EDT

I'm looking for some educated estimates on what you think I'd be able to run a 5k local road race in 4 weeks time.

A little about my history:

I'm male, 28 years. In high school I ran 17:55 on about 25 mpw. I had an 800 pr of 2:05 and a 1500m pr of 4:35. I've always been better at shorter distances. Since then I've been running on and off. I weighed about 135lbs then. I now weigh 155, mostly due to lifting weights. Two years ago I basically went from couch to a 19minute 5k with 6 weeks of running 3 hard sessions/week (15 mpw).

Currently I've been running consistently for 2.5 months. I'm up to 32 mpw. I do a long run each week of between 10-12 miles at 8:18 to 8:27. I generally do a tempo run (example: 1 mile warmup, 4 mile tempo at 7:07 and 1mile cooldown) and a VO2max interval session. Last session I did was 5 x 1000m with 2:30 jog rest in 3:43 each.

What do you think I could run a 5k in 4 weeks from now?

12 years ago 08/22/2011 7:56pm EDT

re: what can I run?

18:59 at best based just on those workouts.

12 years ago 08/22/2011 7:57pm EDT

re: what can I run?

According to Jack Daniel's Running Formula, your 7:07 tempo pace would equate to about a 20:39 5K while your 3:43 intervals yield an 18:58 5K. You should be running your tempo's much faster, like 6:32!

Since you already ran a 19 minute 5K, I say something like 18:20-18:30 is possible. How could you run a 2:05 800 meter run but much less impressive 1500 and 5,000 meter races? 2:05 is pretty solid; you could enter some track races and try to break 2 minutes! good luck.

12 years ago 08/22/2011 10:19pm EDT

re: Hmm, interesting times

I'd say you could run 11:50 for a 3200. 19:30 for a 5k.

12 years ago 08/22/2011 10:50pm EDT

re: i like to smell my farts

18 minutes. Why are you getting so serious about running all of a sudden?

12 years ago 08/23/2011 12:08am EDT

re: what can I run?

You run at some very specific paces.

12 years ago 08/23/2011 1:05pm EDT

re: Mr Turtle

I go through these phases where I'm not into it at all or where I'm totally devoted. That's where I'm at right now and I'd actually like to keep the motivation going indefinitely. When I have a goal in mind, I can't stop until I've satisfied myself.

Eventually I'd like to get down to my former abilities. At this point I'd be happy doing a sub 19 minute.

12 years ago 08/23/2011 1:07pm EDT

re: LM

The specific paces are only because I run with a Garmin and so I know exactly what my pace/splits are.

12 years ago 08/23/2011 1:11pm EDT

re: Hmm, interesting times

Keep in mind those track races were back in high school about 12 years ago. My 19 minute 5k was 2 years ago.

I believe the reason my 1500 and 5k times back in high school were so much less impressive than my 800 time was because of the lack of mileage and consistent long runs. Back then the bulk of my quality sessions was 2 interval sessions per week that like 12 x 400m (in 72 seconds with 60 seconds rest) and 6x 800m (in 2:35 with 2:30 rest) for example.

12 years ago 08/23/2011 2:27pm EDT

re: what can I run?

Welcome in the club, last year 800m/2:19, 1500m/4:46, 5k/19:00, 10k/39:40. This year 2:10, 4:29, 17:40. I never trained for the short distances and hardly ever run faster than 6:00 per mile in training, mostly much slower, about 30 miles per week. We are either born for short distances, have poor endurance or don't have the balls to bear the pain for 5k and longer.

12 years ago 08/23/2011 2:54pm EDT

re: what can I run?

So you can only be bothered to run 1 5km every 2 years and want advice?

12 years ago 08/23/2011 3:44pm EDT

re: ukathleticscoach

I'd say 18:30-18:50 based on your 5x1000 workout. If it's a fast course with good temperatures and plenty of people your speed, you might break 18:20.

12 years ago 08/23/2011 4:16pm EDT

re: ukathleticscoach

Please forgive my ignorance. I didn't realize only certain people could request advice. If you don't mind, please let me know what the requirements are and I won't trouble you again.

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