5k TT Prediction

Training Advice/Discussion

3 years ago 10/14/2020 2:04pm EDT

I'm planning on doing a solo 5k on the track tomorrow. I'm not sure what pace I should go out in as I haven't raced in almost a year. For the past 7-8 months I've been building up a solid base. I've been around 60 mpw for a while and I've recently started adding in more specific workouts along with the weekly tempo runs. My workouts in the last two weeks are the following:

2x6x400 with 1 min after rep and 3 min after set averaging about 74s

3x(10 min on 3 min off) tempo (not sure the exact paces, it was just based on effort)

4 mile tempo at 6:00 pace

6x800m with 90s rest averaging about 2:40

The last workout was 6 days ago, but I did a long run of 14 miles including some hill sprints 3 days ago. My 5k PR from cross country last year was 17:30 but I think I should definitely be under that right now, especially on the track. If anybody has any advice on a target pace based on these workouts, I would really appreciate it.

3 years ago 10/14/2020 2:09pm EDT

re: even pacer

if this was race i would predict you to run sub 17, but since it is solo TT i will say just over 17:05

3 years ago 10/14/2020 2:11pm EDT

re: even pacer

Based on your 6 x 800m workout, I'd go out at 5:20/1600 pace and see what happens. It's a TT, so what's the worst that can happen? Track your splits to see how well you (over-/under-)estimated your fitness afterward.

3 years ago 10/14/2020 2:51pm EDT

re: even pacer

Somewhere between 17:00 and 17:20 sounds reasonable to me.

3 years ago 10/14/2020 7:36pm EDT

re: even pacer

I'm really interested to hear your report as our training seems to be pretty commensurate.

Last five workouts:

6x800 @ 2:38 (400j)

6mi tempo @ 6:20->6:00

2x4x400 @ 76->75 (100j||400j)

3x1600 @ 5:43->5:30 (3'j) + 1000 @ 3:27

5x3' (2'j) @ 5:40p but 5:00p on #3/5

Lots of 50-60mi weeks. 13mi long run.

The 800s this morning felt pretty smooth aerobically, buy my glutes were fatiguing fast. I think I got too far away from the hill sprints once the school year started.

Anyway, I'm targeting 16:40 as goal pace for the season but don't think I'm there yet. If I were to race on today's fitness, I'd aim closer to a 5:30 opener and evaluate 1600m in.

Good luck and report back!

3 years ago 10/14/2020 10:28pm EDT

re: spiel des jahres

spiel des jahres wrote:
If I were to race on today's fitness, I'd aim closer to a 5:30 opener and evaluate 1600m in.
Good luck and report back!

I think 5:30 first mile is the right answer.

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