5k race time based on 5x1k session?

Yeah, track racing is unchartered territory for me so I'll not beat myself up if I don't achieve the times I'm aiming for. The upcoming 5k race is on the road though and it's a flat, fast course. The 3k race next Tuesday is on the track.

Thanks everyone for the encouragement, a lot of the posts have gave me confidence that I'm in sub 16 shape. When I complete the upcoming races I'll post my times here :)

North Down AC open track and field meeting 4 by any chance;)

That's the one sub 9er!! Who art thou?! :)

I came 1st in the 3000m track race last night. Ran it in 9.15. Happy with that as it was my first attempt at both the 3k distance and racing on the track. There was quite a headwind down one side of the track and I think I may have ran it quicker if it had been a faster field of runners. I felt totally comfortable for the first 5.5 laps then pushed it hard for the last 800 (especially the last 400 which I sprinted).

Hopefully this indicates that I'm close to sub 16 5k shape and low 33's for 10k. It's 2 weeks until the 10k race and 5 weeks until the 5k one.

Oh and I wore racing flats. Unsure as to whether I could go quicker in spikes or not. I've never tried them

You are pretty close to the shape I am right now, judging by your workout results and your 3000m race. The only workout I can't see myself doing is the 1000m session you just described at the beginning.

I think you are slightly in better shape so the sub-16 is definitely possible for you.

For comparison, I ran a 9:18 3000m weeks before my 15:50 and got a 9:18. However i didn't pace myself well as I ran 1:46 for the first 600m and 3:01 for the first 1000m, so I died in the end.

For you I have to say - don't start very fast. 5000m is way different than 3000m.

When I ran 15:50, because of the 3000m race, I started very slow. Ran about 40s for the first 200m and ~3:14 for the first km. Then i got about 3:10, 3:10, 3:09 and finally 3:07.

I think you can run about 15:45 if you start around 3:12.

As for the 10k race, another indicator for you:

I ran 33:45 weeks after the 15:50, but i could have run faster as I got a cold right after the 5k race and didn't train properly for 10 days.

So i see you running low 33 as well.

Good luck!

how about 8x1000 @ 3:12 on grass with 3 min jog break.

He is not training to fast for his race times...He is racing toooooo slow for his training times.

JC Belfast wrote:

I came 1st in the 3000m track race last night. Ran it in 9.15. Happy with that as it was my first attempt at both the 3k distance and racing on the track. There was quite a headwind down one side of the track and I think I may have ran it quicker if it had been a faster field of runners. I felt totally comfortable for the first 5.5 laps then pushed it hard for the last 800 (especially the last 400 which I sprinted).

Hopefully this indicates that I'm close to sub 16 5k shape and low 33's for 10k. It's 2 weeks until the 10k race and 5 weeks until the 5k one.

Congrats on the WIN! Good luck in the next races!

15:10 for 5K based on the 5 x 1K workout.

Adding to the driven episode on cam already mentioned , I'd like to point out Brenda doing 8x1000 + 400, all in spikes, in her wow video

15:49

The reason we are a little unsure here is your recovery times are really amazing. That aint much rest/recovery! I think you are a tough dude. Are you doing a tempo at like 5 mile? Whats your mileage like over like six or seven days? What is your easy long run pace say over an easy ten miler? How bout hard long run pace. If you would do 5 or 6 X1000 with a 3:30 to 4:15 walk jog recovery Id like to see your splits.

Thanks mate. I will make sure to pace myself well over the 5 and 10k's. I can't remember my splits for the 3k race but I took the 1st 4 laps easier then upped the pace for the last 3.5. I've always ran better when running negative splits and it makes for a much more enjoyable race! Keep up the good work yourself

swingline wrote:

how about 8x1000 @ 3:12 on grass with 3 min jog break.

I'll try that swingline, although I prefer shorter recoveries for that session (80 seconds max, sometimes 60)

Back to running wrote:

JC Belfast wrote:

I came 1st in the 3000m track race last night. Ran it in 9.15. Happy with that as it was my first attempt at both the 3k distance and racing on the track. There was quite a headwind down one side of the track and I think I may have ran it quicker if it had been a faster field of runners. I felt totally comfortable for the first 5.5 laps then pushed it hard for the last 800 (especially the last 400 which I sprinted).

Hopefully this indicates that I'm close to sub 16 5k shape and low 33's for 10k. It's 2 weeks until the 10k race and 5 weeks until the 5k one.

Congrats on the WIN! Good luck in the next races!

Thanks very much! :)

noIamnotmalmo wrote:

15:10 for 5K based on the 5 x 1K workout.

I must have went too hard in that 5x1k workout because I don't think I'm ready to run 15.10. I think I would cream my pants if I did lol!

J.C. Smokin! wrote:

The reason we are a little unsure here is your recovery times are really amazing. That aint much rest/recovery! I think you are a tough dude. Are you doing a tempo at like 5 mile? Whats your mileage like over like six or seven days? What is your easy long run pace say over an easy ten miler? How bout hard long run pace. If you would do 5 or 6 X1000 with a 3:30 to 4:15 walk jog recovery Id like to see your splits.

Thanks mate. Well I like doing tempo's anywhere between 5-8 miles (I done a 10k tempo on grass last week at 5.36 min/mile pace.

I've been running 50mpw for the past 3 months (2 speed sessions, a long run and the rest easy miles). My easy paced runs are between 6.30 and 7.00 pace. I long easy run would usually be 10-14 miles at 6.50 - 7.20 pace. A long steady run would be 10-12 miles at 6.00 pace. I ran 10 miles with a friend at 6.00 pace a few weeks ago and we were talking most of the time so I could probably push the pace faster on those long hard runs

For the record my 2 weekly speed sessions consist of a 5k one and a 10k one. For example, in a week I would do 12x400's on Wed and 6x1mile on Sat