Predictions are impossible when people say stuff like "I ran it hard but controlled". How the hell are we supposed to now the exact intensity of "hard but controlled". If you want to find out your current capability:
1. Run a race
2. Run a time trial
3. Run a predictor workout ALL OUT
I ran my 4 X mile with 3 min recovery at about 5:20 average and ran 16:07 on the same surface (road race). Take that for what it's worth.
u had rough endurance? Maybe it's me, but i was almost positive that the 800 and especially the 1500 have 50%+ to do with your endurance....
Probably 15:40 range.
huh.? wrote:
Predictions are impossible when people say stuff like "I ran it hard but controlled". How the hell are we supposed to now the exact intensity of "hard but controlled". If you want to find out your current capability:
1. Run a race
2. Run a time trial
3. Run a predictor workout ALL OUT
I ignore subjectives when predicting peoples stuff. We all know we feel great on a good/fast day. That implies we could have run faster - almost always not true. The clock is the only thing that does not delude/lie!
I would go along with those who say 16:20-30. However, I disagree about the rest being too long. It depend on what you did with that 3 minutes, did you jog a lap? or did you just stand still or a combination of the two? I think if your mile times had been 5:15, 5:03, and then 4:57, then you would be looking at a sub 16. It looks like you did the first one, then suffered and got tired on the second and then gutted out the third and more than likely left your race for that week on the track. Good luck though.[quote]ExPatBrit wrote:
sssss wrote:
Just like a race, UK, this would be a solid training session. May not want to do it every week because it is very difficult, but that's not to say you won't get a stimulus from it that will make you faster.
A predictor session can still be a good training session and provide a benefit to your fitness level... do you agree?
I do agree
5:15 for the second rep is a bad sign in regards to your specific endurance. I doubt you will be able to hold that pace for the entire 5k so I say 16:20 is about right if you run even pace. Go out in 4:57 and you will end up slower than 16:20 and in a lot more pain.
actually, the second one was slower because they were run on the roads. a few 90 deg turns slowed it down.
today i ran 3x1k w/ 3min rest in 3:00, 3:00, 3:00
just to expand upon the topic, does this change the predictions?
racepredictulator wrote:
actually, the second one was slower because they were run on the roads. a few 90 deg turns slowed it down.
today i ran 3x1k w/ 3min rest in 3:00, 3:00, 3:00
just to expand upon the topic, does this change the predictions?
I predict you can run 1k in 3:00.
racepredictulator wrote:
actually, the second one was slower because they were run on the roads. a few 90 deg turns slowed it down.
today i ran 3x1k w/ 3min rest in 3:00, 3:00, 3:00
just to expand upon the topic, does this change the predictions?
No, but now we know your miles were not accurate. That usual means on thing - SHORT!
You could run 3km is 9 minutes though - as long as they let you have 9 minutes rest in the race
Just do a bloody race or failing that a 5km time trial in training - it won't bloody well kill you (unfortunately!!!)