Best workouts to predict 1 mile time?

Training Advice/Discussion

3 years ago 10/16/2020 3:49am EDT

I'd like to know if there are any workouts that are a good indicator to predict your 1 mile time.

I've been training the last few weeks for a sub 17 5k (which I'll run in a couple weeks) and 1 week after that I'll do a 1 mile race. I will have not done mile specific training, but I'll have 1 week between the 5k and the mile race, and I'd like to do 1 workout there to know which pace I should aim for in the mile.

I have run 5:05-5:10 miles multiple times months ago, but now I'm in much better shape and the 5k training has problaby helped and will help too for a good 1 mile time. I think sub 5 is definitely in the reach, anything around 4:50 and 5, probably, but a reliable workout to help estimate which pace to go after would help and make things easier, if that exists, lol

Thanks!

3 years ago 10/16/2020 5:15am EDT

re: SportsAddict

You don't need a workout to predict race time for races shorter than 30 minutes. You can just run the race distance as a time trial, get your answer, and then recover over the next couple days.

If the race is so long that you would need a week or more to recover from it, then predictor workouts make sense.

3 years ago 10/16/2020 6:00am EDT

re: SportsAddict

SportsAddict wrote:
I'd like to know if there are any workouts that are a good indicator to predict your 1 mile time.
I've been training the last few weeks for a sub 17 5k (which I'll run in a couple weeks) and 1 week after that I'll do a 1 mile race. I will have not done mile specific training, but I'll have 1 week between the 5k and the mile race, and I'd like to do 1 workout there to know which pace I should aim for in the mile.
I have run 5:05-5:10 miles multiple times months ago, but now I'm in much better shape and the 5k training has problaby helped and will help too for a good 1 mile time. I think sub 5 is definitely in the reach, anything around 4:50 and 5, probably, but a reliable workout to help estimate which pace to go after would help and make things easier, if that exists, lol
Thanks!

No reason to need a predictor for something lasting less than 6 minutes. If it's a race, throw predictions out the window - will you try and go off the front? sit and kick? hold a split? etc etc. Just knock a fe off your 5k splits and you'll be good. FWIW Daniels predicts a 4:51 off a 16:40 5K.

One week is not a lot of time, especially after a race effort to try and get more quality in. If anything make it a shorter session I.e. 4x200 at pace with a decent amount of rest. One workout won't make you, but it can break you.

3 years ago 10/16/2020 9:19am EDT

re: SportsAddict

It is a little too late for a predictor workout, especially given the time constraint. I would suggest a few 200s at goal pace after a relaxed day. This will at least help make up for the lack of specific training.

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