Sub 17 shape?

Ciro wrote:

TxMaster wrote:

Really?

The 3xmile seems pretty fast for sub 17. I only managed 4xmile @5:30 when I ran 16'30" for 5K

Off what recovery?

Those reps if put together would give you about 17:10.

At the time, my recovery was 2 - 2:15

runnER/DR wrote:

If you ran a 35:26 10k in a workout, as part of a broader workout, and this wasn't an all out effort, sub 17 should be a joke for you. Seriously not even close....That alone is 17:04 equivalent.

I can tell you I've run sub 17 many times, and never once could I have done that fast of a 10k in a workout. In fact that isn't far at all from 10k race pace for me. I've also run a 2:46 marathon and 1:17 half marathon....so you honestly shouldn't even have trouble with those times.

The one caveat here is effort. If that 10k effort was all out balls to the wall, you can ignore this post and stop overtraining.

OP here if I wasn't clear I am in the latter stages of marathon build up. I haven't been doing specific 5k/10k workouts except maybe this last one. This is all new territory and before I would have run 3:40/k for 10k and maybe high 3:20s for 5k. Never broke 17 so that's why I'm curious.

Since I'm near the end of marathon build up I'll lay out what the week looked like (this is coming off a block of about 70miles, 1,000 mi in for 2019)

So leadup was

Wed 12 @ 7:00 pace avg

T/F easy 7

S 10 with the 1 x 10k @ 35:26

S 17

M- rest day (hey tapering right?)

T - this workout - 8 with 3 x 1600. The recovery was 3min jog. Pfitz generally says go 50-90% for his interval recoveries

I'm just trying to see what kind of shape I'm in so that post marathon whether I have a good fighting chance