Predict my 5k

Post your workouts

Easy runs are done at 7:00 or better.

Workout this morning was 12x1 minute hard 2 minutes jogging rest in between. I'm not sure my distance on then exactly but I know at least 5 were a full 400 meters.

Last week did 20x400 starting at 88 dropping by 2 seconds until hitting "5k pace" at 78 but that felt easy so I dropped to 74 then 72 and ended with 66 going 36-30 for the 200s.

I've done two tempos recently. One 3 mile in 16:20 and one 3 mile in 16:35. Neither felt too difficult.

Bump

16:05

Somewhere between 15:30 and 15:45

Just did 12 miles this morning. Mile warm up. 9 miles progressive in 55 min. 2 mile cool down.

If I were you I would bring mileage down. To me it looks like you are going to overtrainin. From 0 miles, to 60 miles/week in one year is way too fast.

Just run something like 40 at 7:30 pace or something and break 16 in fall. Then you could maybe up your training.

I wasn't completely zero. I had done track for 3 years previously just never focused on it. I played a variety of sports including soccer, basketball, and swimming and I've always been pretty athletic. And I spent from like last august to this June at like 30ish sometimes 40. Also believe it or not I feel better and am more injury free now than on lower mileage.

At the very least you should be sub 16 and mid 15s could be possible. Taking things seriously and starting to train will make a big difference.

KemBOII wrote:

Just did 12 miles this morning. Mile warm up. 9 miles progressive in 55 min. 2 mile cool down.

If you have 1:58 800 ability and can comfortably tempo/progress 9 miles averaging 6:05 pace in the middle of training, your 5k PR is going to get a lot faster than 16:50 my friend.

Good luck!

How long of a break did you have off after track. 1-10 how hard would you say that 3 mile tempo in 16:20 was.

I had a little issue with my Achilles after track so I took two weeks. Thn used June to get back in to training and get my mileage up. I've been doing a lot of extra stuff other than running to try to stay injury free.

I'd say the tempo was like a 5 or 6. I felt like I could probably run one more mile at that pace but didn't want to kill myself.

Also the 1:58 could probably be quicker. I was at 1:25 through 600 in one race but then my Achilles gave out so I couldn't finish fast. 400 PR is 51.6

My times are fairly similar to yours although about 1 second slower in my 800, I think you could run 15:20s with some good work, my goal for this year is 15:40.

Just did a workout today:

3x(1x800, 1x300) jogging rest of 400 after the 800, the 200 after the 300 right to the next 800

800s went: 2:31, 2:29, 2:30

300s were: 51, 49, 46

It all felt pretty easy and controlled

Season opener 16:26