Hey, I haven't raced in almost a year, but my last race was a 16:59 5K from early march last year on a track.
I'm running about 75 miles per week with 2 workouts.
Here are a few of my recent workouts:
10 mile tempo in 1:00:20 (ridiculously windy, heavy negative split)
5 x 1600m w/ 2 mins rest in 5:41, 5:21, 5:21, 5:21, 5:18 (The first rep was an accident that happened when nobody looked at their watch)
6 x 800 w/ 90s rest in 2:31, 2:31, 2:28, 2:30, 2:29, 2:33
4 mins rest then 4 x 200 w/ 60s rest in 32-34
16 x 400 w/ 1 min rest average 73s
The three intervals were all on a track wearing flats. The long tempo run was on the Westside Highway in NYC (Flat stretch of ground) on a windy day in trainers.
I know I have significantly better distance/ endurance ability than speed.
Can you predict my current 5K time so I have an idea of what to pace myself for?