Summer base mileage has been about 60 a week with a couple tempos a week and sometimes a hill workout. Long runs have been 12-14. Just 2x2miles on a track in 11:49 and 11:39 with 5 mins rest. It was tempo effort. I was able to stay relaxed the whole time. What could I run for a 5k on the track right now?
I'd put you down for about 18:15
Bump
17:55
There is no such thing as a prediction workout.
If your workout was on the track and your race will be on a track, I'd say close to your average pace for the workout. Though, if this was truly tempo pace, then why 5 min recovery? Too much. Nevertheless, roughly the pace you ran.
If it really was a tempo effort, why not just do 4 miles all together? Or do you not know what tempo means at all?
5min rest is way too much.
My guess is 18:07
Once a r wrote:
Summer base mileage has been about 60 a week with a couple tempos a week and sometimes a hill workout. Long runs have been 12-14. Just 2x2miles on a track in 11:49 and 11:39 with 5 mins rest. It was tempo effort. I was able to stay relaxed the whole time. What could I run for a 5k on the track right now?
I just did this workout at 5:56 pace on roads and I could run a 5k in 17:45 on roads, 17:30 on the track
so I think OP could break 18 if he or she has a solid base.
but it all depends on if OP was racing the workout of course
Since you say this is tempo effort, the 11:39 would equate to running a 4 mile race at that pace. Anything faster isn't a tempo, it is an interval workout.
So you should at worst be able to run a 17:51 5k if you can run 23:20 for a 4 mile race.
Once a r wrote:
Summer base mileage has been about 60 a week with a couple tempos a week and sometimes a hill workout. Long runs have been 12-14. Just 2x2miles on a track in 11:49 and 11:39 with 5 mins rest. It was tempo effort. I was able to stay relaxed the whole time. What could I run for a 5k on the track right now?
Why'd you take 5 mins rest?
If the 5:50 pace was truly tempo effort, then you should be capable of a 16:48 5k.
However, I'd guess you were running harder than tempo effort. You should be able to do 2-mile repeats at tempo effort with 2-minute recovery, no problem. Or, as someone else suggested, do the full 4 miles continuously without straining.
this really comes down to differences among runners - me...I can run 6:00 pace without much of a strain. it feels like tempo pace for me. So tempos tend to be the least painful workouts I do.
But the people I beat in tempo workouts...they smash me to the ground in faster workouts - say 400s.
In a nutshell, I can run 6 flat pace comfortably, but 5:45 pace feels like insane race pace. it's a fine line from control to race.
so prediction workouts just don't make any sense - they can't be transferred from one runner to another.
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