5k race time based on 5x1k session?

That 5 x 1k workout indicates that you are in 15:20-15:30 shape or better on the track, maybe 15:40-15:45 on the road. Keep cranking!

It seems like the 5 X 1000m workout is an outlier, as it is much faster than the others that you described.

The 8 X 800 and 6 X mile seem fairly similar in quality, and probably indicate a 5K pace around 5:05 - 5:10, which would give you your 16 flat.

For point of comparison, when I ran 15:50 I could have solidly done the 800 or mile sessions, but probably not the 1000s.

Thanks predictor. I would be over the moon with 9 minutes (and even more over the moon with sub 9 mins), although I'm not sure if I'll be as quick as that. I'll try my best!

Thanks Aim Higher, I would also be extremely happy with those times on the track/road. That's what I'm aiming for!

Thanks for your input mate, i suppose some sessions will always be better than others. I felt good the day I ran the 1000's. I would be happy with 16 flat. Really would love to go under 16 before the end of the year though. My wife is expecting twins in January and I already have a 3 year old and a 1 year old. I'm trying to put in the best times I possibly this year as I'll have to cut away back on the training when the new arrivals come!

Just for the record. At the start of the year I was running 30mpw and my 5k pb was 18.58/ 10k PB was 37.14. I've improved quite a bit this year and hope there is plenty more to come. I ran my first 10k race last November (when I ran the 37.14) and my first 5k race was only a month ago (where I ran 16.20 - before that it was only parkruns). Hoping to try and run a sub 33 by the time the same race comes along this November (but would be happy enough with low 33's). I'm now regularly running 50mpw with 2 interval sessions and a long run every week.

crete wrote:

bigtool05 wrote:

What kind of shoes did you do those workouts in? Spikes vs flats vs trainers makes a big difference

eh? who does 5x1k in spikes??

Why wouldn't you wear spikes for a 5x1k session? In fact, if you've progressed through your initial track sessions from trainers through to racing flats, I'd recommend progressing to spikes for that session. Ever heard of not doing anything in a race that you haven't done in training?

Based on the session the OP quoted I say around 15:40 all else being equal.

And don't go out too fast at the start of the race.

Thanks for your prediction. I'll be well happy if I achieve that time! I'm going to do a parkrun soon as a tuneup and to see roughly where I am. If I can hit 16.00 comfortably enough at parkrun that should give me the confidence that I'm capable of 15.40 in a race. I'll post up here to let you's know how I get on

These are some good workouts that indicate faster race times than your current PRs. I am a mid 16s (16:20 PR) 5Ker and my 5 x 1K splits average around 3:15. My mile repeats are at about 5:20 pace - but that is only 3 x 1 mile and include 2 mins rest. This is a workout I usually struggle to finish BTW.

Although everyone races differently in comparison to their training, I would put you at about 15:35/32:20 5 and 10K times on a relatively flat course. Your 6 x 1 mile splits total up to about a 32:30 10K and with your limited rest, no reason you can't replicate that in race conditions. Go hard next time and find out. Large luck.

The fact that you're doing these workouts in trainers is pretty impressive. I definitely think you're in 15:30ish shape for a track 5k. Your workouts aren't much slower than mine and I've run 14:40.

Train Race wrote:

crete wrote:

eh? who does 5x1k in spikes??

Why wouldn't you wear spikes for a 5x1k session? In fact, if you've progressed through your initial track sessions from trainers through to racing flats, I'd recommend progressing to spikes for that session. Ever heard of not doing anything in a race that you haven't done in training?

Based on the session the OP quoted I say around 15:40 all else being equal.

Did I got to sleep and wake up in crazy town? Wtf? Who are you people doing volume track work in spikes??

bigtool05 wrote:

The fact that you're doing these workouts in trainers is pretty impressive.

HUH? I would be more impressed if he did them in goddamn swimming fins b/c that is fooking hard.

Seriously, what is up with this spikes v trainers thing?? Rexing not withstanding, of course.

JC Belfast wrote:

Thanks for your prediction. I'll be well happy if I achieve that time! I'm going to do a parkrun soon as a tuneup and to see roughly where I am. If I can hit 16.00 comfortably enough at parkrun that should give me the confidence that I'm capable of 15.40 in a race. I'll post up here to let you's know how I get on

Being capable of running 15:40 and actually doing it on the track first time up won't necessarily occur, but you shouldn't let that knock your confidence if you don't achieve it. Track running is different to road and X-country which you'll discover for yourself. Sometimes it takes a couple of races just to feel comfortable on the track.

crete wrote:

Train Race wrote:

Why wouldn't you wear spikes for a 5x1k session? In fact, if you've progressed through your initial track sessions from trainers through to racing flats, I'd recommend progressing to spikes for that session. Ever heard of not doing anything in a race that you haven't done in training?

Based on the session the OP quoted I say around 15:40 all else being equal.

Did I got to sleep and wake up in crazy town? Wtf? Who are you people doing volume track work in spikes??

Question: Who are you people doing volume track work in spikes??

Answer: People who run distance races.

Only an idiot would go from trainer/racing flats to doing short speed reps in spikes, a recipe for disaster i.e. injury.

A smart distance runner who wants to train/race in spikes transitions/progresses from trainers to racing flats to long reps in spikes to shorter reps in spikes while increasing intensity/speed progressively. Only an idiot waking up in crazy town asking Wtf? would do otherwise.

Train Race wrote:

crete wrote:

Did I got to sleep and wake up in crazy town? Wtf? Who are you people doing volume track work in spikes??

Question: Who are you people doing volume track work in spikes??

Answer: People who run distance races.

Only an idiot would go from trainer/racing flats to doing short speed reps in spikes, a recipe for disaster i.e. injury.

A smart distance runner who wants to train/race in spikes transitions/progresses from trainers to racing flats to long reps in spikes to shorter reps in spikes while increasing intensity/speed progressively. Only an idiot waking up in crazy town asking Wtf? would do otherwise.

This is hilarious. In my experience, we would spike up in workouts occasionaly, but never to do base strength & v02max work like 5x1k on short recovery. Spikes would go on for more intense sessions, typically later in the season - certainly not in August before XC has really kicked off.

You never ran in college did you? You're just a hobby-jogger or something?

Mate, he's in Belfast, Northern Ireland and he's running track, not that I'm suggesting he wear spikes, just answering "who does 5x1k in spikes??".

What didn't you understand about transitioning from trainers to racing flats, etc...

Dunno why I'm replying to an idiot like you on this, but anyway, "You're just a hobby-jogger or something?", it's or something. I've trained and competed at a level I'm guessing you can only dream about. I've trained with world record holders, Olympic/world champs, etc, etc, and I can categorically state that at some time they've all worn spikes to do something like a 5x1k or 5x800, etc.

"You never ran in college did you?" - No.

Again, "Ever heard of not doing anything in a race that you haven't done in training?", 5x1k in spikes at or under race pace is about the closest you're going to get to that ideal (assuming you race in spikes), and I'm not advocating 'JC Belfast' should train or race in spikes.

Over and out.

Cheers mate. I'm definitely in a better shape now than I was when I set those previous PR's. I would be over the moon to run a sub 33 10k, but will be happy with 33.20/33.30 in my next 10k race (on the 7th Sept). The next 10k after that is at the end of November. I could maybe aim for the sub 33 then if I don't get it in the next race. The 5k race is at the end of September. I'll probably do at least a couple of park runs between now and then to see roughly where I'm at

Thanks mate. Most of the workouts are done in my supportive running shoes (which are a good bit heavier than my racing flats). I'm not sure how much time this would add on per mile, but I like wearing the heavier ones to train as I feel really light when I wear my flats on race day. I haven't tried spikes on the track yet. I will probably wear my racing flats for the 3k track race as I don't want to try anything new in a race (especially as it will be my first on the track)