Hi what do you all think I can run for my 5k this next week of my last week of training.
M 6 miles 7:25 pace
T 8x400 at 71-72 1:30 recovery
W 7 miles 7:22 pace
Th 2 mile tempo in 10:22 pretty tired at the end but could've gone a LIttle more probably no more than 800 meters
F 6 miles 7:45 pace
Sa 5 miles 7:19 pace 5x100 meter strides after
Sun 11 miles 7:04 pace
18:52
16:01
17:00-17:10
Rough guess because it's hard to base a time off something like this. I'm mainly basing my guess on your 2 mile time, which I'm assuming is on a track.
Your 2 mile time is an excellent time for a mid week practice, so good that it seems kinda unrealistic to me, considering the rest of your workouts speeds are 7:20 or slower for the most part. A 17:00 runner should be running their normal runs much more quickly. Around 6:15 for hard runs, and 7:00 for normal/recovery runs.
Also a 17:00 runner should be able to easily do 8x400 in 70 seconds with only a minute recovery....
I feel like if this is true, you should be upping the pace and working a little harder. Maybe cut back the mileage a bit. Your tempo run is far too fast, and your other runs are far too slow.
Dbnjjmb wrote:
Hi what do you all think I can run for my 5k this next week of my last week of training.
M 6 miles 7:25 pace
T 8x400 at 71-72 1:30 recovery
W 7 miles 7:22 pace
Th 2 mile tempo in 10:22 pretty tired at the end but could've gone a LIttle more probably no more than 800 meters
F 6 miles 7:45 pace
Sa 5 miles 7:19 pace 5x100 meter strides after
Sun 11 miles 7:04 pace
anywhere 13:03 - 23:32
the guy above me is spewing nonsense.
just because you did 8x400 in 71/72 doesnt mean it was all out or that you couldnt do it in 70s. and 10:22 isnt too fast for a 2mi tempo, if the OP is running about 15:30-16:20. also, 6:15s for easy days for a 17flat guy? are you serious? thats tempo pace! and 7:00 isnt easy/recovery.
i'd guess that OP could run that 10:22 and keep up the pace in a real race.
so that's 16:12ish
also, easy run paces don't determine how fast anybody is.
reed wrote:
the guy above me is spewing nonsense.
just because you did 8x400 in 71/72 doesnt mean it was all out or that you couldnt do it in 70s. and 10:22 isnt too fast for a 2mi tempo, if the OP is running about 15:30-16:20. also, 6:15s for easy days for a 17flat guy? are you serious? thats tempo pace! and 7:00 isnt easy/recovery.
i'd guess that OP could run that 10:22 and keep up the pace in a real race.
so that's 16:12ish
also, easy run paces don't determine how fast anybody is.
Agree with you about the other poster. I will say he won't go sub 16:30 In a high school race but could do it with proper pacing.
16:43
Hi thanks for the replies. I lack aerobic strength really bad and that's why my easy day paces are so slow. But my easy day paces last year were around 8:00 -8:45 last year so I am showing signs of improvement in my aerobic strength. Also all these runs are in the mornings and where I live the dewpoint is around 75-77 every day which makes every run i do so difficult.
Reed, I'm not sure if you even read my entire post before disagreeing with me. I said 6:15 for a HARD run pace. When did I say that for easy days? I said specifically "and 7:00 for normal/recovery runs."
Basically what I was saying was that 71/72 4x8 with 1:30 break workout wasn't necessarily a hard workout. Especially not for someone running sub 17. And for someone going 16:12, it would hardly be a workout at all.
For reference, my PR is 17:10 from last XC season. Insanely close to the number I predicted for him.
I've never run a 2 mile, but my 1 mile PR was 4:41, and I'd estimate my 2 mile time somewhere around the OP.
I'm not saying this to brag, I'm just saying it so you can see where I'm coming from.
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Assuming your a sub 17 runner, here are my thoughts / comments. Take them with a grain of salt. I'm not a coach, I'm just a fellow HS runner (going into senior year). It's also going into season, so your workouts will definitely change when meets begin.
1. Your long run is a bit too long. Assuming you're doing around a 1 mile warm up and 1 mile cool down that is. I think it may be more beneficial to speed up your pace a bit and drop your long run by 2ish miles.
2. Recovery / Normal run days seem too slow. None of the days in that week really need a recovery run, except maybe monday (assuming you did a distance run the previous sunday). None of the runs were too strenuous, and although the tempo run was fast, it was only 2 miles.
3. A longer speed run may help. You don't really have any distance speedwork, such as a long tempo run to help you keep your pace in a race. Something such as 5 miles at 6:05-6:15 pace.
I still hold that your time will be 17:00-17:10 for your first meet. You could easily end up peaking as a sub 16 runner by the end of the season if you work hard, but don't over work it in the next month and a half.
I'd love other comments in response to mine, and in response to the OP, as it helps me improve my knowledge and everyone who reads this.
Best of luck.