Hi,
I will be racing a 5k friday evening flat course. I recently completed the following workout and have been running 60ish miles a week.
1200@ 3:36
400@67
1000@2:56
400@66
800@2:19
400@65
600@1:41
400@65
2x200@28,29
Thank you for the serious replies, hopefully i can run under 15:15.
Given this workout, i would put you anywhere from 14:50-15:05.
A lot faster than me!
I can do 18.5 mins for 5k but I predict if you average 33 sec per 200 then 13:45 for a 5k.
Recovery?
You expect serious replies yet you don’t list your rest...
14:10-14:30 for sure
Sorry the rests were.
Around 2:00min for the (1200,1k,800,600) & 1 -1:15 for the (400's) & :45 sec for the (200s).
Thanks for all the SERIOUS replies!
HoosierXC wrote:
Sorry the rests were.
Around 2:00min for the (1200,1k,800,600) & 1 -1:15 for the (400's) & :45 sec for the (200s).
Thanks for all the SERIOUS replies!
And how do you suppose that we will believe your session or result if you dont give your name and race name?
Its called the Beat The Heat 5k in salem, NC.
15:20-15:30
14:55-15:00.
15:40-16:00 min. Cut down the rest.
Unless you felt really fresh during the workout ? ;)
NO WAY. What are you smoking.....15:40-16min??? He will run closer to 15:00! Strong set of wheels there.
WeirdoAl wrote:
NO WAY. What are you smoking.....15:40-16min??? He will run closer to 15:00! Strong set of wheels there.
Based on just this workout I still think 15:20- 15:30, he was barely on 15 min. pace on his first 1,200, the other intervals are too short to tell us anything. Of course we don't know anything about his other workouts, recent races or pr's so it's hard to say.
My 5k pr is just under 15mins. From many years ago. (Focused on marathon) but have wanted to use this summer to get the speed legs back,slowly getting them there. I have been doing the following the past 5 or so weeks:
Hill repeats 10 x 200meters
4 mile tempo (threahold pace) 5:15-5:20pace
Track session
14 mile medium long run
I would give you around 15:10, maybe a little quicker based on the info provided.
To be honest looks like more of a 10k plan, not a 5k. But with those times and mileage you should be able to go close to what the other posters have said 15:00, give or take some secs under or just over.
Just get after it, let us know how it goes.
14:55.
I see you running anywhere from as fast as 14:50 to as slow as 15:18.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
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