Predict 5k based off Michigan workout

Training Advice/Discussion 5k/10k

9 years ago 04/01/2015 11:01am EDT

Hey,

I never post here but read the boards sometimes. I am a 29 y o female and have been running for a while but only recently started being serious about mileage and proper workouts. My 5k pr is 18:30. I would like to get into the 17s or 18 flat in my next 5k on a flat course. I just ran a similar workout to the michigan - 3 mile warm up, 1 mile at 6:18, 1 mile at 7:15 (up a hill for first half), 1200 at 6:15 pace, 1 mile at 7:15 (up a hill for first half), 800 in 2:52, 1 mile at 7:15 (up a hill for first half), then 400 in 78. No breaks in between anything. Do you think I should go out at a pace to run at or below 18 flat?

9 years ago 04/01/2015 11:02am EDT

re: Torrie

9 years ago 04/01/2015 11:04am EDT

re: Torrie

17:42...anyone that has heard of the Michigan workout is capable of sub-18:00.

9 years ago 04/01/2015 1:44pm EDT

re: cluelessnedrogers

Hah thanks! I am being serious however. I am in the midst of marathon training for Pittsburgh but will be tapered for the 5k. On Monday I ran 9 miles at my intended MP (7:12's) and then 3 miles at 6:40 so I am in no way rested. The Michigan workout wasn't too bad - never felt race like or anything. Actually the 6:18 felt tempoish when before my tempo was 6:40.

9 years ago 04/01/2015 2:09pm EDT

re: Torrie

You can run around 18. Its a little concerning that your 1200 was only 6:15 pace after you said the mile felt easy. Should have been closer to 6 minute pace. but 18 flat is a lot faster that 6:18 pace so I don't think you are under 18 by much.

9 years ago 04/01/2015 2:27pm EDT

re: br0ski

thanks. I was holding back in the 1200 because I was scared I would crash...this is far faster than I used to run.

8 years ago 04/20/2015 11:33am EDT

re: br0ski

you were pretty close. I ran 17:56 finally. Now to get to 17:30

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Predict 5k based off Michigan workout

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