at my peak "way back when" probably 4:20's. Now 4:40's?
at my peak "way back when" probably 4:20's. Now 4:40's?
i did this workout in '07 a few days after running a 3:51 1500m:
3x1600m w/800m jog (5min) in 4:41, 4:42, and 4:35.
that morning i did a tempo run of 6mi at 5:30 pace.
4:46, 4:45, 4:41 --> Ran 8:30 3k, 15:15 5k, and 3:53 1500 that season.
So far it looks like it widely varies depending on what kind of runner you are. Very interesting.
I was a 3:49, 8:18 guy. No 5k's for me. I ran a similar workout (3 x mile w/3 minutes rest) at the time in 4:51, 4:42, 4:29. So I'm guessing with 5 minutes and run more evenly, maybe 4:32-36's.
Average about 4:45-4:50 probably. We used to do four with four mins rest.
valley runner wrote:
Joe, why don't you do local races anymore? or do you race out of the valley nowadays?
Valley Runner,
I coach on Saturdays and Sundays. What about you?
I'm not sure. Maybe somewhere in the 4:40s range. In high school I was hitting 4:50s whenever I did that workout, but I have not run that specific workout since then.
Wild. I actually did this workout when I was near my best. And I still have that part of my log! I ran 4:51, 4:50, 4:49 (1600). PRs of 4:16 (1500), 15:22 (5000), 2:27 Marathon.
4:59