I ran a 7 mile tempo at around 5:50 pace. Does anyone have an idea of what I can run in a 5k. My previous pr is 16:40 and I have a 4:35 mile pr.
I ran a 7 mile tempo at around 5:50 pace. Does anyone have an idea of what I can run in a 5k. My previous pr is 16:40 and I have a 4:35 mile pr.
That's a great half-marathon predictor, but not so much for 5k.
Assuming it means 5:50 half fitness (which it probably does), that would give you a VDOT of 61.5, which is good for (drumroll):
16:41 in the 5k.
I assume you're hoping for better, like 5:10-5:15 pace.
Go run 3x1mi or 5x1k with 45-60 sec rest, starting at 5:15 pace. Try to make each repeat a little faster than the last one (just a second or two). If you can do that during a normal training week, without going to the well, you're ready to hit that time in a 5k.
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