Are these workouts good for a 15:35 5000m race?

Also I should add that I ran a 4:09 at 1500m last Sunday.

I have a 9:15 PR at 3000m but it was the day after a heavy cross country and time trialling it. I think 9 flat is feasible actually.

I'd guess 15:20ish

Well realistically I just don't see myself running my current pr and hanging for 5 extra laps.

Needless to say, I will try to run the standard nonetheless.

Thanks for the response btw.

Aiming for a standard wrote:

Well realistically I just don't see myself running my current pr and hanging for 5 extra laps.

Needless to say, I will try to run the standard nonetheless.

Thanks for the response btw.

Sounds like the problem is your embryonic brain

???

Care to translate? You aren't helping much sir.

Hard to say from these workouts, which is not to say that they aren't good, but none of them are what I would call clear "indicator workouts." You have the speed, but it's not totally clear that you have the strength. It's also not clear how subjectively hard these workouts were.

At the very least you're in the ballpark. Go into the race well rested and latch onto someone for at least the first 3200 meters. Stay on pace with as little energy (physical and mental) as possible, and get ready to fight for it at the end. It's amazing how much deeper you can dig when you know you're on the verge of reaching a big goal.

The 1000-1500-2000 stretch is the workout that I think indicates some strength, as did the last 1000s workout with that u usually short rest. I definitely think 15:30 is a reasonable goal time for your next race and I would expect you to hit it or come close.

Are you afraid to do more than 5000m of intervals?

What country are you from?

Good luck.

By the training you've posted that time seems reasonable. What mileage have you been doing las few weeks/months?

You've got a shot at it. As posted earlier, go in nice and rested then latch on to someone you know will be right around the standRd.

Portugal is my country, my standard is for age sub 23

Mileage has been around 55-60 per week. Definetly more quality focused than slow miles.

Until late March however, it was around the 75mile mark, so I feel like my base is well covered.

Sometimes I do a 80 minute run, just to make sure the strenght is still there.

In regards to the effort, the 5 x 1000 and the (0.5km + 1km + 1,5km + 2km) were clearly the hardest workouts. 10/10 and 9,5/10 in the pain scale for sure.

I apreciate all the answers above and I will post my time Saturday night.

PS: I'm also sorry if I accidentaly butchered the english language, I did my best ;)

Bom dia. Your English is just fine--no need to apologize.

I think you have an excellent shot at it. I ran 31:00 for 10k with workouts not too dissimilar, especially the 1km repetitions, although I was running a couple of seconds faster and with only about 45" rest.

Please post a detailed race summary, especially if you hit your target.

Good luck!

You're on the cusp of 15:35, but it won't be easy based on your effort level in those workouts. Calm weather and a competitive field and I think you can do it though. If you have done some good workouts in the 8-10k range I would increase your chances.

Not sure I think you can go sub 16 but 15:35 a bit of a stretch

You 1500m race recently is the closest to giving an indication and again shows sub 16 form

Run your own race and let them come back to you - some always do

So as I promised I'm coming here to explain how the race unfold.

Unfortunately the weather wasn't favoring any fast times today, as the rain was absolutely pouring down. It lasted the whole day and the second bend had easily about an inch of water. The wind was also strong but the stadium was kind of nice so not as bad as it could have been.

About the race splits:

400m 1:14

800m 2:30 (1:16)

1000m 3:08

1200m 3:46 (1:16)

1600m 5:03 (1:17)

2000m 6:19 (1:16)

2400m 7:38 (1:19)

7:58 (halfway point)

2600m 8:58 (1:20)

3000m 9:38 (1:20)

3200m 10:18 (1:20)

3600m 10:58 (1:20)

4000m 12:57 (1:19)

5000m 16:10

Km’s (3:08, 3:11, 3:19, 3:19, 3:13)

Positive splits of: 7:58 and 8:12

About the race itself: The competition went crazy with a 70 second opening lap. While I pratically mantained the pace, half of those guys were done before the first mile. Then it was in no man's land for about another mile, and finally I was able to latch to 2 guys for some company the final 2km's.

There were other 4 guys but they were flying in 15 low, 15 mid. Nothing I could have done, nor should I have tryed to mess with them.

I passed those 2 guys somewhere in the last km but they passed me again and finished in 16:05 and 16:08. Good competition, no argument.

I don't think I could have done anything different that would wield a better time. 7th place overall.

I'm both sad and happy. Happy because you can't argue with a PR (2 seconds). Sad because I know that I can maybe run 15:45 or so in the right conditions. I can almost guarantee a 20 second improvement on weather alone. Will keep an eye on upcoming 5000m's nearby.

I will keep my work ethic and try harder next time cheers ;)