Does a 6:42 Solo Track 2000m Yield a Sub 18 min solo 5k?

Training Advice/Discussion 5k/10k

8 years ago 10/12/2015 11:24am EDT

The 6:40 2000m was supposed to be a 2400m time trial but it was done last weekend in 35 mph winds and driving rain, solo, on the track. It is possible that with competition pushing me I could have run one more lap at the same pace, but that would have been my absolute max. The splits were 83, 81, 80, 80, 78 if it matters Being that I'm running 50mpw in a balance approach, should I be able to break 18 minutes in a road race on a gently rolling course by myself?

I ran 17:55 in mid-May before the weather turned hot and my most recent actual 5k pace time was 18:28 on a fair course in warmer than ideal weather after a night of very little sleep with our son keeping us awake. I actually had a hard time getting started for that one, with splits of something like 6:05, 5:45, 6 flat. This race was run in mid September - so a month ago as a rust buster.

Should I be able to break 18 in a small 5k? I will likely be running solo the whole way - it will be that small.

Thanks!

8 years ago 10/12/2015 11:43am EDT

re: Timer

2000 is too short to be a decent TT, so I won't predict anything from it. go for 3k, or 2 miles, next time. it will tell much more about your fitness.

I know of several people that do several 3k TTs during the year to figure out where they are. it is specially interesting when coming off base training, or even during marathon training.

and don't expect to nail a 5k solo. it is incredibly easy to bail or ease off on those if things don't go as smooth as expected.

8 years ago 10/12/2015 11:58am EDT

re: Timer

If there were legitimately 35 mph winds, then I think you are practically assured of a sub-18 5k. With those conditions, I would say your 2000m time trial was worth more like 6:20.

However, even if your time trial was in good conditions, I think you have a decent shot of going under 18:00, assuming the course is not too hilly.

8 years ago 10/12/2015 12:19pm EDT

re: runthecountry

runthecountry wrote:
If there were legitimately 35 mph winds, then I think you are practically assured of a sub-18 5k. With those conditions, I would say your 2000m time trial was worth more like 6:20.
However, even if your time trial was in good conditions, I think you have a decent shot of going under 18:00, assuming the course is not too hilly.

Thanks - It wasn't a sustained wind in my face every time I circled the track, but rather gusts that were very high.

Remember the hurricane from last weekend on the east coast? I was the crazy guy out at the track trying to get in his workout prior the storm. I'm 200 miles inland. Every race within 30 miles of my house was cancelled; I had to go with Plan B to get in a solid, hard effort.

8 years ago 10/12/2015 12:50pm EDT

re: Timer

Well, good job getting out there, and glad you stayed safe.

I think you should be set up quite well to break 18, especially with 50 mpw base. If I were you, I would try to start out at 17:45 pace the first mile, focus on pushing the second mile (often the toughest mile for me if I am solo), and finish as strong as you can.

8 years ago 10/12/2015 1:00pm EDT

re: somebloke

somebloke wrote:
2000 is too short to be a decent TT, so I won't predict anything from it. go for 3k, or 2 miles, next time. it will tell much more about your fitness.
I know of several people that do several 3k TTs during the year to figure out where they are. it is specially interesting when coming off base training, or even during marathon training.
and don't expect to nail a 5k solo. it is incredibly easy to bail or ease off on those if things don't go as smooth as expected.

^^This.

You need a full 3k or 3200 to get a better idea of your strength. In my day I had powered through 2k TT's that gave me a false sense of fitness for the 5k (or even 10k). That one extra kilometer is huge when assessing fitness for 5 or 10k. Take this advice and head back to the track.

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