Predicting 5k over a uncommon (and great) workout

12:35

16:00 presuming you're female

culled wrote:

16:00 presuming you're female

no not female. What would be the difference?

16 seems right, maybe you can go under it.

Unless your 800s were controlled, the fact that you hit a 2:31 on one of them (after a 5:02 mile) suggests your miles were probably ran a bit too hard. the 200 means jack-sh1t in the grand scheme of things.

As for the workout: 5600m of running isn't exactly a lot and in turn, I would guess your 400m reps on 100m jog says a bit more than your others and in turn, I would start with a 14:45 guess. Next, I will assume you raced the workout, meaning your 800s make more sense than the 400s so the guess becomes 15:25. Finally, add on 15 seconds because you are asking the boards for the times and you have a 15:40 right there. Finally, there is also a good chance you are underestimating how much recovery you took so that might be another 15 seconds to add on.

Final estimate should the workout above not be BS:

15:55

Thanks for the info. What do you mean by adding 15s because i asked the boards' opinion?

Also about the recovery I am not underestimating, though the jog recovery was really slow. I would say 1:30 for the 200m and 45s for the 100m.

I agree that my first 1600 was maybe too hard. The idea was to run both in 5:05 and the 800 under 2:30. I came close, but that 5:02 first was harder than it should have been.

17:33

While your first 1600 was run around 15:40-15:45 pace, the second 1600 you barely kept 16:00. Good short rest for such i distance, but i don't see you running a third one in 16:15 with a 200m jog so going sub 16 will be hard.

You did run two 800m that indicate a sub 16 pace at that point, but still 400m jog is way different than 200m jog.

I will say anything around 15:55 - 16:05.

if you are able to run the first 3.200 in about 10:20 i see you running a 3:10 and closing under 2:30 for the last 800m to go slightly under 16.

15:40-15:45

RunWild wrote:

Finally, there is also a good chance you are underestimating how much recovery you took so that might be another 15 seconds to add on.

I agree. Those "200m jogs" could be 5 minutes of shuffling around and catching his breath.

A week or two before running 15:40 I did 3x1600m at 5:05, 5:03, 5:02 (400m jog rest between each). Your workout seems to be on a similar level. I tend to do better in races than my workouts suggest, so I agree with the 15:50-15:55 predictions.

jamin wrote:

RunWild wrote:

Finally, there is also a good chance you are underestimating how much recovery you took so that might be another 15 seconds to add on.

I agree. Those "200m jogs" could be 5 minutes of shuffling around and catching his breath.

Yes it could be, but my 200 jogs were around 1:30. Certainly no more than 1:45 as I've never walked. The same for the 100 jogs (no more than 50s). I don't see the point on suggesting i would underestimate that much as I am interested in having an accurate predict. I find difficult to pace myself in races as I either start too fast or too slow.

[quote]` wrote:

A week or two before running 15:40 I did 3x1600m at 5:05, 5:03, 5:02 (400m jog rest between each). Your workout seems to be on a similar level. I tend to do better in races than my workouts suggest, so I agree with the 15:50-15:55 predictions.[/quote

sounds good! I see myself doing this workout, maybe a little slower. Thanks for the input.

How did you pace yourself for the 15:40?

molly huddle fan wrote:

` wrote:

A week or two before running 15:40 I did 3x1600m at 5:05, 5:03, 5:02 (400m jog rest between each). Your workout seems to be on a similar level. I tend to do better in races than my workouts suggest, so I agree with the 15:50-15:55 predictions.

sounds good! I see myself doing this workout, maybe a little slower. Thanks for the input.

How did you pace yourself for the 15:40?

Lucky you, I happen to still have my splits:

75, 74, 74, 76, 75, 73, 75, 75, 75, 77, 76, 75, 34.

I was shooting for 10:50 (76/lap) but since 75s were coming easy I went with it.