Crash training for a 5K in a few weeks--PREDICTION TIME!!!

16:20-1545 depending on your past times. Try a 2 mile time trial, and put that into mcmillan/daniels calculators

As the last guy said it depends on previous times. Your last two workouts have significant improvement in a short time, especially given that the 600 workout was the day after a tempo 14 miles. If you keep improving at this rate I would say 15:20-30.

14:25 +/- 15 seconds

i'd say anywhere from 15:50-15:30 maybe?

IMO i would say stay of the track/drop the 400 and 600-type workouts. do 3 cutdown runs of ~12 miles per week, last half of the run a good high-end aerobic effort, but not trashing yourself enough that you can't do it again in 2 days. throw in strides/hills 2-3 times a week if you're worried about biomechanical efficiency/staying in touch with race pace.

i'm an endurance guy, too. this type of schedule gets me into decent shape way more quickly than any track/interval work. but to each his own.

I've run a low 15 about 3 years ago while training for a half marathon.

At the end of February I ran a 15:50 after 5 weeks of training which is when I did my other 4 track workouts and was doing about 50-55mpw. 5 weeks prior I was only running 15-20mpw. Given I'm doing more mileage and my raw speed is better than 3 months ago I hope I'm able to run faster, but I don't know what that pace I'm shooting for should be.

You should do some real crash training and run 100 miles next week.

the black falcon wrote:

i'd say anywhere from 15:50-15:30 maybe?

IMO i would say stay of the track/drop the 400 and 600-type workouts. do 3 cutdown runs of ~12 miles per week, last half of the run a good high-end aerobic effort, but not trashing yourself enough that you can't do it again in 2 days. throw in strides/hills 2-3 times a week if you're worried about biomechanical efficiency/staying in touch with race pace.

i'm an endurance guy, too. this type of schedule gets me into decent shape way more quickly than any track/interval work. but to each his own.

What you described is what I normally do for training, except it's generally more casual and spontaneous (I feel good that day and the pace starts falling, I get in a groove and start bringing it down). The reason I am doing shorter distance track intervals is because I felt my raw speed has been greatly lacking, and was translating to my top end of my speed endurance suffering. A few weeks ago I could barely run a 35 second 200 all-out and I have always had about 5:40 pace be my achilles heal and where I tap out on pace for any type/distance of tempo effort. I'm jumping into a race, just like last time with only ~4 weeks of training, except I'm at least starting with a base and my legs a little awake; and thought I'd take a different strategy to injecting some speed in my legs to drop the times down.