5k race time based on 5x1k session?

ukathleticscoach wrote:

You mile reps are a better predictor

I just completed 3x2mile repeats (with 2 minute jog recoveries). Here are my splits:

10.37 (5.19 pace)

10.35 (5.18 pace)

10.17 (5.09 pace)

Average pace for all reps - 5.15min/mile.

Hopefully I'll be able to hold close to that pace in my 10k race in 2 weeks time. If I do I'll run under 33mins

JC Belfast wrote:

Yesterday I ran 5 x 1k (with 90 second jog recoveries). My splits were: 2.59, 3.02, 3.02, 3.07, 2.58. I'm just wondering if anybody could make a prediction on my next 5k race time based on this workout.

Assuming your total mileage and at least a moderately long run are there, under 15:30, easy. Feel free to go out at 3:05 pace.

JC Belfast wrote:

Ps. In a recent 10k session I ran 6x1mile (with 80 second recoveries). Splits were: 5.19, 5.16, 5.14, 5.16, 5.16, 5.09. Would be great if somebody would let me know what kind of 10k shape I am in based on this workout :)

From 37:xx to 34:xx I have run this workout (75-90 seconds rest) as a solid controlled effort at almost exactly race pace. So I would absolutely think a 5:15-5:20 pace 10k is yours. 32:40? Maybe go out at the slower end of that and roll from there.

JC Belfast wrote:

ukathleticscoach wrote:

You mile reps are a better predictor

I just completed 3x2mile repeats (with 2 minute jog recoveries). Here are my splits:

10.37 (5.19 pace)

10.35 (5.18 pace)

10.17 (5.09 pace)

Average pace for all reps - 5.15min/mile.

Hopefully I'll be able to hold close to that pace in my 10k race in 2 weeks time. If I do I'll run under 33mins

great workout. You are ready to run under 33:00.

there's no way why you couldn't repeat this workout pace in a race.

i just think you are going harder than you should, 3x2 mile looks more a 10 miles/Half Marathon workout.

solid workout. definitely ready for sub 33 mate. i would predict you run around 32:50-33:00 in your 10K. as for your 5K, i would say 15:40-15:50.

good luck!

From 37:xx to 34:xx I have run this workout (75-90 seconds rest) as a solid controlled effort at almost exactly race pace. So I would absolutely think a 5:15-5:20 pace 10k is yours. 32:40? Maybe go out at the slower end of that and roll from there.[/quote]

Thanks mate. The race I'm running is a fast course and there will be a lot of good runners. The 3x2mile session has gave me confidence that I can hold under a 5.20 pace for 10k. I'll try and run negative splits by setting out at around 5.20 pace (or slightly under) for the first half, then pick it up in the latter stages. I would be over the moon with a sub 33 but would still be happy with low 33's!

I've always considered 3 x 2 miles to be a decent race predictor - you should feel good about breaking 33.

fun thread - you've got some talent - go to it.

rfmaioral wrote:

JC Belfast wrote:

I just completed 3x2mile repeats (with 2 minute jog recoveries). Here are my splits:

10.37 (5.19 pace)

10.35 (5.18 pace)

10.17 (5.09 pace)

Average pace for all reps - 5.15min/mile.

Hopefully I'll be able to hold close to that pace in my 10k race in 2 weeks time. If I do I'll run under 33mins

great workout. You are ready to run under 33:00.

there's no way why you couldn't repeat this workout pace in a race.

i just think you are going harder than you should, 3x2 mile looks more a 10 miles/Half Marathon workout.

Thanks mate, I'll try my best! This workout has always prepared me well for a 10k race. It covers more or less the 10k distance at 10k race pace so I think it physically and mentally prepares me for the challenge at running that pace in a race. I went a bit harder than I should have in the final rep. It was closer to 5k pace - oops!

Matthias wrote:

solid workout. definitely ready for sub 33 mate. i would predict you run around 32:50-33:00 in your 10K. as for your 5K, i would say 15:40-15:50.

good luck!

Cheers :)

agip wrote:

I've always considered 3 x 2 miles to be a decent race predictor - you should feel good about breaking 33.

fun thread - you've got some talent - go to it.

I agree. I've usually ran close to the pace of this workout in a race. Thank you! :)

It's great to see this kind of progression. You do have some solid motivation to get in some good times this year. The 5x1k indicated that with the right competition, when you are race-hardened, you are going to take a LOT of time off your 5k, on a track. Since you kept sub-5 pace the whole way, and often significantly under, you will surely be able to run sub 15:20 this year if you can push from the gun and go hard the whole way, with competition. In the meantime, you should easily break 16 and even 33 the next time out. The 3x2M in particular sets you up for the 10k well (the last one was just over 16 5k pace). Your 10k tempos at 5:36 (33:51 would be 5:26.5 pace, by comparison) without straining indicate you have plenty of room to improve your times. The 6x1M workout is less certain as an indicator, I'd say. You might also want to jump into a mile race if you can, because the 1k's indicated that you could run 4:30s at least, maybe 4:20s.

Good luck!

Thanks very much mate, I'll keep working hard. Want to see how far I can get with this running caper! Long term goals are running sub 15 5k and sub 31 10k (and hopefully getting some good wins under my belt!). I'm 31 so I'm not getting any younger. Want to achieve this kind of level while I'm still in my early 30's as I know people start losing their speed beyond this. I've only been running competitively for 1 year though so hopefully I have a few more years improving to do. I'll have a blast at a mile race and see how I get on. I would be on cloud 9 to achieve the times you have suggested this year. Some of the workouts have have me the confidence I can do it. A lot of the kind comments on here also help so thank you! :)

10k race is next Sunday (7th September). I ran 4x1mile this morning (with 80 second jog recoveries). Starting to cut the volume back, that's why I didn't do 6 reps. Was meant to do them at 10k pace but went a bit too quick - oops!

Splits:

5.10

5.11

5.11

5.00

Didn't look at the Garmin and felt comfortable/relaxed for the first 3 reps. Pushed it on the last one (probably harder than I should have!).

Does anyone have any advice on my weeks training ahead?

I'm planning to cut my normal 13/14 mile Sunday run back to 10 miles and cut my mileage back next week. Was thinking about doing a session of either 400's or 200's on Wed/Thursday

Laganside 10k is always a fast race ;)

Good times on those 1000m repeats. You should be racing a lot faster than 1620's. I'd peg you for somewhere around 1530's-1550's. It's a big gap, but that all depends on how much you rely on your training (mentally). If you're confident in yourself and your training, I don't see why you can't be racing closer towards the 1530's.

Keep up with what you're doing -- make sure you're still getting in solid long runs. Switch them up every now and then. If I go out for a 10 miler one week, I'll do a 10 miler the next week, however, the first 7 miles will be at a constant pace, the last 3 will be at tempo pace.

I did the same workouts you posted (about 2 sec. faster to your's 1000m repeats and about the same times for your mile repeats) and switched up my long run routine every other week and I was able to run in the 1520's.

Growth wrote:

Laganside 10k is always a fast race ;)

It's my first time doing it, looking forward to it! :)

Thanks mate, I will do! :)

How did your race go?

Balian wrote:

You're training way to fast your your race times.

http://misweb.cbi.msstate.edu/~rpearson/intervals.html

Depends when he ran those PRs, and how long he has been training. Sounds like sub 16 no problem

I see a 14:57 5K based on that 5x1K workout.