What does this workout say about my 5k?

Training Advice/Discussion High School

3 years ago 09/24/2020 8:01pm EDT

Ran a workout the other day. for context I do 2 workouts a week (1 tempo like or hills and 1 interval) I run blocks of 2weeks up mileage (55-60) and one week down (45-50)

The workout was

2mile threshold: 10:33 (split 522 then 511)

5min recovery

5x600 with 3min recovery (averaged 1:47)

5min recovery

10x200 with 90sec recovery (averaged around 33, felt more like strides than an actual workout)

The workout didn’t destroy me, felt like I still had a good amount of energy left. The 2mile only hurt for the last 400meters, felt fluid throughout. 600’s didn’t really hurt much

What does this say I could run around for a 5k or 3200/1600 right now?

Thanks

3 years ago 09/24/2020 9:23pm EDT

re: plzanswer

3 years ago 09/24/2020 10:06pm EDT

re: plzanswer

You haven't given us a whole lot to go on, but based on how you describe you felt, your two miles was faster than threshold and perhaps around 8K pace; your 600s were around 3K pace, and your 200s were maybe 1200 pace. Does that sound right? If so, that puts you in about 15:30 shape.

3 years ago 09/25/2020 4:11am EDT

re: plzanswer

Based on what you said, your true threshold pace is probably closer to the first mile (5:22). That and the 600's suggests...... 15:18.

3 years ago 09/25/2020 6:44am EDT

re: plzanswer

3 years ago 09/25/2020 8:36am EDT

re: NERunner053

*im an incoming Junior in highschool. I hope to get my 5k down as close to sub 16 as possible in Xc and my 2mile and mile down to sub 940 and 4:25 by the end of outdoor track. My first meet is in a couple weeks

3 years ago 09/25/2020 9:14am EDT

re: plzanswer

There are a lot of variables for people to guess your time.

Take 3-4 easy days, time trial a 3200 and see what you get. That will be a more accurate indicator. You can then use an online calculator instead of getting 20 opinions on here.

Your idea of threshold and someone else’s may be different. You training sounds like good efforts. Seems like you are in sub 16 shape.

Good luck.

3 years ago 09/25/2020 10:21am EDT

re: plzanswer

I recently ran sub 16 in a 5k and don’t do threshold much faster than 5:30-5:40 ever to be honest. So if that was true threshold then you are probably there - if it was basically a race then not too sure.

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