these threads are really good for people who haven't raced in a while to get idea of what pace to go out in from experienced runners so no I'm not sick of them - here's an idea, if you're sick of these threads DON'T OPEN THEM.
To the OP: I'm in 16:40 shape and couldn't run that workout(though I'd get close) but I run low mileage and consequently have a poor base, so I'm guessing 16:20 if you run low mileage and 16:00 or better if you run high mileage.
too much caution, over analysis, thinking too much...just go run! for cryin out loud.
i've noticed in my mile repeats, i can usually race at a faster pace than i do the workouts in. you're in 16:15 shape right now for sure.
To the guys saying high 17 - that's some seriously bad arithmetic! Assuming 2min lap jog recovery he ran 18:00 in the FIRST 5k of this workout and then went on to run another 4.5k at exactly the same pace!!
I.E Total of 9.5k in 34:40
this alone using Running Times calulator predicts 17:34 - but since he effectively covered that distance in a very "strange" way I think low 16/v.high 15 is reasonable.
feww wrote:
these threads are really good for people who haven't raced in a while to get idea of what pace to go out in from experienced runners so no I'm not sick of them - here's an idea, if you're sick of these threads DON'T OPEN THEM.
people who havent raced in a while arent going to know what the hell their opening pace is until they hear the mile split anyway. so maybe the idiots who post them could realize that NOBODY F***ING KNOWS HOW FAST YOU CAN RUN and stop creating them in the first place.
You must race the hell out of your workouts and have nothing for a race. It would kill me to do 5X Mile in under 5:05 but i just ran a hair over 16 2 weeks ago.
I can take a couple of flights of stairs at work, and my pulse only goes to 150....what can I run a 5k in?
So everybody is yapping on about bladdy blah. But basically you're an individual and people can't really tell you anything about yourself unless they're your coach and have done lots of physical tests and gotten to see how you respond to this and that and got to watch your workout and take your pulse and calculate a billion other little factors. Basically if it was controlled ALL the way through the workout then it is reasonable to assume that you could run that pace for a 5k, so 16:40, maybe quicker if you have a little kick. But this assumes you race as well as you workout and that the course matches the surface/terrain that the workout was on, and you are well rested and fueled. So really you haven't told us anything. I'd say try to go through 1 mil in 5:20 since you obviously know that pace and see if you can then hold it or cut down. But nobody really can tell you and running slower doesn't mean you aren't in that good a shape. SO basically it means nothing and you just have to go out there and run on feel and nut up and do your best and stop asking questions which ONLY YOU CAN ANSWER!
depends if the 5k is on stairs or not
if it is youre screwed
PS once you run that 5k go read Had's thread and then figure out your 10k pace on that and go do that. Run the 5k 1st though as it's easier.
thanks to the people who actually responded in a constructive way...i will find a 5k or 10k road race in the next 2 weeks and report back...and to everyone getting mad about these posts - i am just looking for some advice so i can pace the first mile or two somewhat correctly...of course i dont expect people to perfectly guess the time i will run. it is also a confidence booster to hear some of the times people have run while doing a similar workout. its not like its that hard to just skip over the ONE line subject in the forum if you don't want to deal with these types of posts...
16:25, 34:00