My past 3 workouts-
Workout 1:
2x800 (2:26, 2:34)
2x400 (70, 75)
4x200 (36, 34, 38, 37)
Workout 2:
5k tempo (17:58)
Workout 3:
20min fartlek-5:30ish on the fast sections for a minute and a half with equal rest
4x200 (36, 37, 37, 38)
2x400 (71, 76)
I’m obviously lacking in the pure speed department, but I think my endurance is decent. I know it’s hard to estimate based off some random workouts but if y’all could give me a ballpark 5k time to shoot for that’d be great. Doing a time trial later this week and not sure how to pace.
Predict my 5k
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16:45 ish
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How i got it: I do my 20 min tempos about 15-20s/km slower than my 5k pace, so if you go by that method start off at 3:16-21/km, took a more conservative pace because it's a better bet to go out a bit slower in a 5k and close fast.
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Idk like 16:30
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Sub-17 but hard to predict. Those workouts aren't huge volume ones and the splits really seem to vary between what someone could do in sub-16, 16:30, and sub-17 type shape for an individual rep.
Have you done 800s, k's, or 16's recently? A lot easier to predict off of those types of workouts with a 1:00-2:00 (200/400) rest between intervals. Just be aware of pacing. If you do 6 x 800 and the 1st 3 are at 2:30 and the last 3 are at 2:40, you're better off doing them all at 2:35. -
Looks like your first rep of workouts is too fast. I’ll guess your tempo was also a little harder.
With no other info, I’ll say 17:15-17:25 -
Failing to put recoveries is inexcusable and how do you know you were running at tempo pace?
