My pr from last season was 15:55 but i was at about 35 -40mpw this year ive peaked at 60mpw and have gotten 50mpw most weeks.
We do a workout thats like a fartlek. Here it is
7min (5kpace) 3min 30 sec recovery
5min (5kpace) 2min 30 sec recovery
4min (5kpace) 2min recovery
3min (5k pace) 1min 30sec recovery
2min (5k pace) 1 min recovery
1min (5k pace)
Overall i keep about a 5 minute pace.
What kind of shape do you think i am in to run a 5k. I have also been doing tempo days.
its very hard to work out an accurate 5k time from that because theres not quite enough info (total distance? recovery vs effort pace?). but a farlek session i do that you might want to try is 8x400 on the track with 200m float recovery between each.
Run the 400s about 50% slower than your 400 PB (i run a 400 in 51 so i do them in around 75-80 seconds in this session).
Then run the 200s as rest, but quick enough so you are able to just maintain the same 400 splits in the efforts (45 seconds works for me)
the whole session is only 4.8 km but is always within seconds of my 5k time.
Total distance is 4.2 miles in 22 minutes.
7min (5kpace) 3min 30 sec recovery
5min (5kpace) 2min 30 sec recovery
4min (5kpace) 2min recovery
3min (5k pace) 1min 30sec recovery
2min (5k pace) 1 min recovery
1min (5k pace)
4.2 miles in 22 minutes which ia 5min pace.
By the sounds of it you seem to have a very similar fitness level as me. I reckon you'll be very likely to run between 16-16:30. Might even crack the 16!
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.