Workout with Max H.
Workout with Max H.
I had a friend who an a 3200 for his outdoor championships (league; private). After he finished, by front running and basically just clicking off very even 69-70 laps, with no kick since he didn't need one, an opposing coach told him that he looked like he could have held that pace for at least a 5k.
the week after track season ended, a couple of friends and I paced him, alternating laps, to see how far he could go, and he split 5k at 14:35 and 6k at 17:30. I think he fell off just before 7k, but it's crazy how much faster people can go in a well-paced time trial
Yeah, your 3k seems slightly better than your 5k, so it makes sense to me that you run worse for the 10k off the low mileage.
Based on people I know, I know a 8:34 / 14:30 guy who was probably in 8:25 shape, a 8:24 guy who ran 14:30, and a 8:29 guy who ran 14:25. From what I've seen, a very conservative estimate from 3k to 5k is (3k pace per kilometer + 6) = your 5k pace. However, a lot of people, who admittedly might be in slightly faster 3k shape, can come through 3k 10 seconds off their PR and maintain it.
