Back here again to see what I could possibly run in the 5k, I know workouts don’t prove anything, but I would like to see if my goal of sub 16 by the end of the XC szn is in any way possible. Throughout the summer I have been running 2 weeks high 1 week low, with the high weeks around 60 and the lows around 45-50. My usual paces for my runs are around
7:30 Recovery
6:40-7:10 Easy run
6:10-6:30 Harder run, but not all out
5:30-5:40 Tempo
Some workouts I have done are
4 miles @5:36 on a concrete trail in the woods
8x800 1 min rest (2:37 average, closed in 229) on the track a month ago
10x300 2:30 rest (48 average, closed in 44) on the track
6x1000 2 min rest (3:13 3:11 3:10 3:08 3:06 3:01) on the track
Hill workout (hard to describe)
TinMan Workout:
2 mile 10:33 (522 511)
5min rest
5x600 (1:47 average) 3 minutes rest
5min Rest
10x200 (33 average) 90 sec rest
What could I be looking at for my 5k time this fall? I hope to keep putting in work to edge towards my goal of sub 16. Any tips or workouts would be appreciated!
Thanks