5k race time based on 5x1k session?

I realise it was silly running the first 2 miles too quick but I don't know how much difference it would have made on the day. Down to inexperience on my part I suppose!

JC Belfast wrote:

I realise it was silly running the first 2 miles too quick but I don't know how much difference it would have made on the day. Down to inexperience on my part I suppose!

Get that calf untight before you do anything long or fast.

Just put in a good session. Getting over Sunday's disappointment.

Ran 3x1mile with 1 minute jog recoveries

Splits: 5.03, 5.03, 4.55

Ran 10 miles on Monday at 6.20 pace, 10 miles yesterday at 6.23 pace. Going to take the next 2 days really easy then hammer parkrun on Saturday. Hopefully it'll get my confidence up again!

let downs happen again and again. the form on the day counts, nothing doing.

you are in a good shape, and your training looks good.

right now(!), next to your workouts, hard 10 milers will fix it. good luck, good thread.

don´t worry about the race wrote:

let downs happen again and again. the form on the day counts, nothing doing.

you are in a good shape, and your training looks good.

right now(!), next to your workouts, hard 10 milers will fix it. good luck, good thread.

Thanks mate. The disappointment of last Sundays race made me more determined to put in a good hard weeks training. Really happy with the 3x1mile session and I'll keep doing those steady 10 milers. Hopefully I'll get a decent parkrun on Sat and another good weeks training next week

yes, the mile repeats look promising, it´s almost a race.

perhaps i am wrong, but you have put in a lot of fast, long intervals with a very short rest and high end aerobic runs, so a few sets of hill sprints might give you an extra kick. all things considered, take care of plateauing after three months of high quality running. let us know.

don´t worry about the race wrote:

yes, the mile repeats look promising, it´s almost a race.

perhaps i am wrong, but you have put in a lot of fast, long intervals with a very short rest and high end aerobic runs, so a few sets of hill sprints might give you an extra kick. all things considered, take care of plateauing after three months of high quality running. let us know.

I will do. Hill sprints could definitely do me some good. I haven't done them in a long time. I could maybe do them after my next tempo. Will post up here how I get on. Thanks

that´s what i like to do (hill sprints after tempo runs). the tempos should not be too long , but fast, and it is beneficial to rest for a good while before you hammer out a few sets of hill sprints (focus: sprint).

once again: beware of plateauing. you have done a lot.

16:21

I would say around 15:30-15:40 on your best day on a flat course. Workouts aren't always the best indication. You need mental strength, which I hope you have. Wouldn't be suprised to see faster

Hey guys, thank you all for your predictions and words of encouragement. I ran the race this morning and my time was 15.48. I'm over the moon with it! It was a great course and was a fast field of runners. Hopefully I can break 15 some day. I've got down to 15.48 after 1 year of competitive running so who knows what's possible?! There's only 1 way to find out!!! :)

Congratulations on your race! Thanks for the followup. So many people start these type of threads and never let you know how things turn out.

wanttoknow wrote:

Congratulations on your race! Thanks for the followup. So many people start these type of threads and never let you know how things turn out.

Thanks mate. No probs, I've enjoyed the thread and felt it was only right to post up my result. A lot of people were very close with their predictions! I'm so happy with the time as a big goal for me at the start of the year was to break 17, so I've came a lot further this year than I thought I would. It's also lifted my spirits after my disaster 10k a few weeks ago. I have another 10k road race at the start of November so hopefully I get a decent result at that. Looking forward to getting stuck into a bit of XC too!