calirunner25 wrote:
Hey guys, I'm racing a track 5k and I'm curious what pace to expect. I know that obviously the best test workout is to do a 1 x 5k, so please don't give that answer. I'm just looking for advice on how to pace myself in it.
I ran 15:23 last month.
I did 4 x 1600 repeats in 5:02, 4:57, 4:54, 4:48 w/ 400m jog (2:30) rest.
I did 3 x 2k w/ 3 min rest in 6:14 (3:06,3:08), 6:07(3:03,3:04), 6:04 (3:02,3:02)
Did about a month of mileage in the 60-70 range.
What pace do you think I should go out in and run?
i am in 15.30 shape and those workouts seem to be very hard for me, so I'd say you are considerable faster than 15.30, surely under your 15.23. Maybe 15.10 like someone else said.
i did 4 x 1000 repeats in 3.00 - 3.02 (roughly 4.50 pace) but my jog rest was 3:00 minutes, and you've done 4 x Mile, so even though a little slower, your workout was very superior. I see myself doing 3x1600 about 5:00 pace with 2:30 rest.
3x2k it's been a while. I see myself running 6:20 for those. Your average here was 3.04 for each km so I guess running a 5k you could be slightly faster.
3.02-3.03 for sure, so anything between 15.10-15.15