Any predictions for what I could run for a road 5k?
Training for the last 3 weeks have been:
M: 7 easy
T: AM- 3 easy PM- 8x4min w/45sec rest (about 1.1k each rep)
W: 2000 1600 1200 800 400 w/1min rest + 5x200 w/200jog (6.45 5.26 4.04 2.35 76)
T: 7 easy w/strides in middle
F:
S: 4 tempo (6.05 pace)
S: 10 easy
(53mi)
M: 6.75 easy
T: 16x450 w/30sec rest
W: AM- 3 easy PM- 6x(800+400) w/45sec after 800 +1min after 400 (2.40-42 for 800s, 76 for 400s, last one at 69)
T: 7.25 easy
F:
S: 6 tempo (6.12 pace)
S: 11 easy
(53mi)
M: 6 easy
T: 9 steady (6.58 pace)
W: 2.8k tempo, 15x400 w/1min rest (10.25 for tempo, 76-77 for 400s)
T:
F: AM- 3 easy PM- 7 easy w/strides in middle
S: 4 easy
S: 13k race (49.32, very hilly, 2nd to commonwealth games triathlete)
(51mi)
5k race on Thursday, thanks for any replies.
Have a best of 17.14