What can I run for 5K and/or 10K with this workout ?

Ill' bite since I ran pretty much this same workout a few weeks ago when I was in racing shape. I thought I was ready to go 31:20-31:30 and 15:00-15:05 but some unforseen circumstances derailed my quest. So I'll live vicariously through you. Please report your results!

Thanks. I will. I ran 10K this saturday. Goal is under 31:50.

I ran something very similar with 1 less 1000 in almost the same pace and ran 14:48 10 days later. This is less of a 10k indicator, but probably sub-32 unless you really have no endurance (but probably no faster than 31:20).

I agree with the other poster that this is a better 5k predictor than 10k indicator. Unless you have done a good amount of longer intervals (such as 2k's, miles, and 2 miles) and threshold work (tempos, cruise intervals), it is quite possible that you will blow up after 5k if you go out too hard. I once ran a 10k after focusing mainly on intervals under 4 minutes in duration and felt great through 5K (hit the 5k in 15:34 and felt like I was just cruising) but my lack of true 10k pace work came to bite me in the ass since I quickly hit the wall and ran my last 2 miles at like 5:20 pace. Basically I felt ready to run a good 3k/5k, but the 10k is in a different league. So unless you have done a lot of 10k pacework, I'd suggest going out a bit more conservatively.

Yes I also did a lot of tempos. Will let you know my splits for 5K.

race postponed to next saturday. Will update.

keep us posted. I don't know if you already have any workouts planned, but I would suggest something like a light tempo run with some quick (but not all out) 200's at the end on monday and something like 4 x 800 at goal pace with 3:00 rest (strides afterward) on wednesday. best of luck.

15:00 5000m and a sub 31:30 10000, on the track. Good luck to you, my friend! :)

Also my PR was 2 weeks ago (32:32) and it was my first 10K attempt. I have the workout (some 1K) on monday and tempo on wednesday. Thanks guys.

32 low.

Raced today. Hot conditions (about 80ºF). Results: 32:09, new PB and I won the race by two seconds. We hit 5K in 15:50 then we all (top three) look to each other and I kicked the last 300m.

Happy with it and think in a better race i can run 31:40. Next race in 10 days. thanks guys!

congrats man and good luck with the rest of your season

What was your time when you hit 5K in 15:34 ?

I ended up running 32:35. Within 800m of hitting the 5k I went from rolling out 74's and 75 second laps to 80's, 81's and 82's. In hindsight, I should have kept doing a weekly tempo and/or long run in the last 4 weeks before the race. Instead, I went from doing pretty much all endurance work to doing only speed work for the last few weeks. Also, I don't think my repeats were long enough - my speedwork focused on 400's and 800's with the longest workout being the aforementioned 6x1000. If I could do it again, I would have done miles, 2k's and 2 miles @ 10k pace instead of 800's and 400's at 3k pace.

Congratulations. A 32:09 for a 10K in 80 degree heat is equivalent to about 31:13.5 / 15:01.7 in 60-degree weather and 31:38.9 / 15:14.2 in 70-degree weather, according to runworks.com. Plus, your workouts currently seem a bit more geared to 5Ks then 10Ks, so I think a high 14 is definitely possible for you for the 5k in the near future on a fast course under better weather conditions. I think you are highly likely to have some more PRs in your near future.

Ooo yeah i see. My coach focus a lot on the volume since i am a former 800m runner. We will focus on 5K and speed later. I only started to do volume about 2 months ago (when i decided to try 10K) and the first session (6*K) was my first "long" session. Last week I did 8*K and we will try to develop 10*K in the next few days. As well as 1 tempo at least each week and some hills.

Thank you runninggirl, it was exactly 78.8 by the time of the start. The main goal is to get down to low 31 by the end of june. This last race was tactical but i still managed to get a PB but it was only for the win. So yes i think I can do it with little time. Answer in a few days where i will be with a faster field.