What's my 5k time based on this workout?

You will run anywhere from18:00 18:30

You will not come close to16:40 sorry slow times. What's you PR

Already ran 16:55 this year on a course a bit harder than the one I need to run 16:40 on. Why do you say that those times are too slow? It wasn't all out, simply a workout to see where I'm at, and I felt good.

If you have already run 16:55 then I think you might be overthinking your capability to run 16:40 on an easier course. Just go for it. In fact, the more you parse the minutiae the more you lose the mental battle.

Actually the course is 3 miles, not 5k.

16:40 is definitely possible if it is a 3 mile course

you either don't try or run slow because for workouts that cake f***************

...what?

BUMP.

Can anyone help me with this? What I meant to say was the course I ran 16:55 on was a 3 mile course, and the course that I need to run 16:40 on is also 3 miles. Based on this workout, which was moderately hard, should I be able to run this time? It may also help to know that I ran 16:55 several weeks ago and I've had several good weeks of training since then. Thanks.

16:40 for 3miles is not out of the question, but it sure isn't a given either. For one you need to retool your workout strategy. The warm-up should be at least a mile and include drills for form and foot speed. Secondly instead of taking a 1min break keep it active and just jog a 200 it will keep your legs loose while still adding some extra time on your feet. Lastly when you drop down to the 400s it would have been nice to see them around 72s just to get a real change of pace in there. Aside from this if your 2:34-2:40 range was more like one 2:34 three 2:36-37s and one 2:40 instead of one 2:34 and 4 2:40s then you have a shot at it. Also don't go out in 5:20 or below go out a bit more conservative like 5:25 and hold it there for 2miles because if you can come through two in under 11:00 with splits like 5:25 5:30 instead of 5:15 5:40 then you have a great shot at hitting your goal. Best of luck I hope this helps.

Thanks it really will! Yeah the workout was a little iffy, not my greatest. But I did manage 2:34, 2:36, 2:37, 2:35, 2:40, not 2:34 and then 2:40. Should have specified. Thanks for you're help though!

My gut feeling is that you won't run 16:40. You will be slower than that.

That's just my gut feeling so don't ask any of your annoying following up questions.

eyegor wrote:

My gut feeling is that you won't run 16:40. You will be slower than that.

That's just my gut feeling so don't ask any of your annoying following up questions.

Thanks. Anything else your gut cares to share?

HS JUNIOR wrote:

I know this question is CONSTANTLY asked on these boards, but I need some help. I have an important meet coming up this Thursday, and I need to run around 16:40 or faster on a flat course. Based on the workout I have listed below, do you think that this goal is achievable? Mind you I did not feel dead after the workout if that makes a difference, and it was on a track.

Workout: 400 w/u

5 x 800 at 2:34-2:40 w/ 1:00 rest

2 x 400 at 75 and 74 w/ 1:00 rest

1600 cool down

I know this isn't an incredibly hard workout, but I was trying to run at the pace I start a race at (5:20).

All hell would be appreciated. Thanks!

sorry to say but I think that most people could do that workout at close to 3k pace.

The pace you can handle for 10 x 800m w/ 1' rest is about the pace you can sustain for a 5k race.

I think that doing 10x800 w/1' in 2:40 for you is doable.

Your 400' did not impressed me, but you should go and try 16:40. You have a shot.

HS JUNIOR wrote:

I know this isn't an incredibly hard workout, but I was trying to run at the pace I start a race at (5:20).

All hell would be appreciated. Thanks!

Don't start the race at 5:20. You aren't in shape to run 16:00 for three miles, nor is it your goal. I have no idea whether or not you can run 16:40, it seems like a toss up but you will have a much better chance if you go out in 5:30 or even 5:35 than if you go out in 5:20.

Just to let those who are interested know, I ran 16:45... Close enough however since we won. Oh yeah and to that guy who said his gut feeling was that I wouldn't run 16:40... I guess you were kinda sorta right?