I'm running a road 5K this weekend. I've never raced a 5k while in track shape and have no idea what kind of pace to shoot for. My PR from years ago is 14:49.
Mileage: ~80 for the last 6 months.
Workouts from the last week:
1. 12x400m in 60-61 with 200m jog recovery.
2. 4x600, 4x500, 6x400: 200 jog/interval, 400jog/set: 1:36, 77, 61.
3. 6 mile relaxed progression tempo, 30:30 (started at 5:20, finished in 4:40).
Thanks. I guess my jog recovery for 200m would be about 1:15-30.
I'm surprised by how fast the predictions are. Then I've never really given the 5k much thought. (I only ever race the 1500m, but my training seems more geared to the 5k).