Predict my 5k track time based on my 5k road and training

If you're "5min tempo" is in reference to running, I've never heard of such a thing. "Tempo" typically requires a certain pace and duration. I'm not saying what you're doing isn't a good thing, I'd just like some clarification into what that is. I apologize if that sounded condescending, it wasn't meant to be. It's simply that there's a general understanding of what a "tempo" is, and that duration doesn't fit the criteria I'm used to. I know it's not that significant, but I would be interested in you elaborating on that. Looking at everything else I'm going to say definitely sub-16. Past that is dependent on too many variables such as the type of runner you are, how difficult those road courses were, etc... I'd say you could run as fast as low 15:40's.

jimjamesrunner wrote:

If you're "5min tempo" is in reference to running, I've never heard of such a thing. "Tempo" typically requires a certain pace and duration. I'm not saying what you're doing isn't a good thing, I'd just like some clarification into what that is..

ok, in this instance what I mean is running at my threshold pace so probably just faster than my 3k pace. 5min at this pace usually means i run just under 4 laps in that time. the idea being that we are running our session on slightly tired legs and are properly warmed up

Here is the track session I did tonight -

2 x (8 x 200m float / 200m hard)

So, I ran 200m float (3/4 effort concentrating on form) then jogged 200m recovery then ran 200m flat out. I did this 8 times then had 5min recovery and then repeated the set. In total 16 laps.

I averaged 35s for the float and 31/32s for the flat out 200m.

Legs felt ok, calfs a bit stiff but will rest up tomorrow and do plenty of stretching.

16:05

perefect weather conditions but stuck in no mans land between a group running around 15:30 pace and another group around 16:20 pace so ran about 10 of the laps on my own.

felt strong at the end.