Solo'd a 15:40 5k w/ last lap in 59. What shape am I in?

sub 26 for 8k . couldn't say how easy a track 5k would be compared to wherever you ran. Would like to think you'd be 20 seconds faster just by having a race, but not everybody responds like that.

Some people rise under pressure, some people crumble.

That is a solid last lap. I would assume around 15 flat with tapering?

how about running a 5k so you know in what shape you are in?

and you are probably in 15:30 shape

hs xc coach - thanks, I would be very happy with a sub 26. Does the 15:40 alone say that?

KT1 - thank you, I hope you're right lol

sternburg - where?

sternburg wrote:

and you are probably in 15:30 shape

thanks

I say you’re in 15:39 shape if you can kick down and drop a :58 last 400.

otherworldly wrote:

hs xc coach - thanks, I would be very happy with a sub 26. Does the 15:40 alone say that?

KT1 - thank you, I hope you're right lol

sternburg - where?

I think so. Not all 15:40 runners can go sub 26, but I would have to imagine you are very solid aerobically from all the mileage.

If the conditions are very similar to your 15:40 solo run (terrain, weather, etc), I would guess mid to high 25s.

If you ran 15:40 in the spring, I would expect around 26:30. 15:40 is pretty damn good in the summer, especially if you are a 27:20 guy. I would say keep up your training and you could definitely pop a sub 26

honestly if u ran 15:40 ur probably in around 15:40 shape

So you started out with 2.5 laps of 80 seconds, then 76s and then that last lap. That’s fairly awful pacing if very satisfying. Why did you go out so slow?

HHH Runner wrote:

So you started out with 2.5 laps of 80 seconds, then 76s and then that last lap. That’s fairly awful pacing if very satisfying. Why did you go out so slow?

If we assume his 76s etc really averaged around 76.5~, then his first 2.5 really came in at around 78 seconds. Around 2 seconds slow from race average.

But really, the last lap shows he probably should have been a decent amount faster throughout. An 8-10 second positive split on final lap is a really good kick. A 15-17 second faster lap tells you there was a lot left in the tank.

In Jesus name no cap - thanks

HHH Runner - was at 5k ft altitude and had no idea what shape I was in, so rather than going out hard and blowing up, I started easy and cranked it down (effort wise) every lap and ended up just hitting the same pace since I got tired until the end.

sternburg wrote:

how about running a 5k so you know in what shape you are in?

+1

high school xc coach wrote:

If we assume his 76s etc really averaged around 76.5~, then his first 2.5 really came in at around 78 seconds. Around 2 seconds slow from race average.

But really, the last lap shows he probably should have been a decent amount faster throughout. An 8-10 second positive split on final lap is a really good kick. A 15-17 second faster lap tells you there was a lot left in the tank.

Agreed. He should start running a 5k at 71 seconds per lap and see what happens.

otherworldly wrote:

hs xc coach - thanks, I would be very happy with a sub 26. Does the 15:40 alone say that?

KT1 - thank you, I hope you're right lol

sternburg - where?

15:40 alone ought to equal sub-26 on a easy xc course or road.

15:40 with a 60 flat last lap indicates more like 25:00 or better in my opinion.

for reference, my 5k PR is 15:28 closing in 66.x (my 400m PR is about 58sec). I also ran 15:31 closing in 4:50 for the last mile and also 66.x last lap. I was probably in 15:20 shape or slightly better for those 2 races (about 2 or 3 weeks apart). if I ran 8k pace for 4600m and then sprinted a lap, I think I could run 64ish, about 6 seconds off my PB. so I'd wager that you were only running something like 10k pace or slower for the first 4600 of that 15:40.