It totally depends on how hard you were taking the workouts. If you had a lot to give and were holding back in them then you are like 14:45 ish. But some people don't train like that, which is fair. Some like to take workouts harder so It's hard to say. If you were going really hard on all the workouts, maybe then you are around 15:30.
What is my 5k fitness based off 3 recent workouts
Training Advice/Discussion
5k/10k
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[email protected] wrote:
It totally depends on how hard you were taking the workouts. If you had a lot to give and were holding back in them then you are like 14:45 ish. But some people don't train like that, which is fair. Some like to take workouts harder so It's hard to say. If you were going really hard on all the workouts, maybe then you are around 15:30.
All felt relaxed, for sure could’ve done another if I wanted to. I also take my easy runs very easy the day after workouts. Like anywhere from 7:30-8 min pace so I can reap the full benefits of the workout. As far as the 800m repeats go I was shooting for 2:24-2:26, estimated 5k pace, but my legs were feeling good and bouncy putting the next %’s on and I was able to consistently hit 2:21-2:23’s without much strain.
Everything I do, I try to run fast and RELAXED, a skill that I’m constantly trying to perfect. Look at guys like Lagat, KIpchoge, Rupp, and the other top pros and they all have that fast and relaxed running skill that allows them to train/perform at a consistent level. -
saying CV unironically is cringe
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...And, have you run 5k? Predict, predict, but is so boring, when persons too often no reply, how they finally ran it after prediction....😃
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Thanks for the info.
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Canefis wrote:
...And, have you run 5k? Predict, predict, but is so boring, when persons too often no reply, how they finally ran it after prediction....😃
....And, have you read his reaction few hours ago?
But it’s so boring when persons too often respond without reading what is actually written down. -
cheezeur wrote:
Also thanks for all the responses so far! I do plan on doing a solo 5k time trial very soon so I’ll keep you guys updated! -
Here's the best prediction workout for a 5K. I have used this for several years for myself and others and it is about 98% accurate.
Run 3 x 1 mile with 3 minutes rest. Run the fastest average you can but pace yourself so don't overdo it on the first one. After that simply average your mile times then add 10 seconds to that average. Presto, you have your 5K race time. -
The LRC should be able to come up with a calculator where one can input recent workouts and get report on what races times they are capable of at a given distance.
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Most replies are either very conservative, or just hammer every workout and underperform in races. If you ran these workouts properly you should have no trouble running 15:15 or even a bit faster on the track.
If you were hammering them then I'll go with the general sentiment and say more like 15:30-45. -
15:15-15:30 seems about right to me, which is consistent with most of the responses here. If I had to go outside that range, I'd say you're more likely to go under 15:15 than over 15:30, all else being equal, i.e. I see 15:30 as your upper bound, but not as sure of your lower bound. Good luck!!
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Runaugr?
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15:30 ish... based on 800m workout.
For 1:1 high volume 800M workouts I tend to add about 5 seconds to get your 5K pace. So, 2:28-2:30 per mile would be 5K pace.
Works for our women’s group at the same pace. -
what are your 400 repeat times?
id guess 15:30 to 16:20 depending on your 400 repeats. your condition is clearly good. but idk how “fast” you actually are. -
The workout isn’t used to inform fitness, which is the most common misattribution error in training. Workouts are performed at the level of one’s proven ability in the target race distance with an appropriate level of competition corresponding to one’s current fitness that is typically ill defined: capacity and resistance to fatigue.
The 3 workouts indicate a lacking aerobic fractional utilization with a proximate cause of global volume and likely overall average pace:
5:20 pace, 5:11 pace, 4:48 pace without maximal volume of 8 miles, 8k, and 6400 meters or 4 miles: negligible difference between miles and 1600 meters. A steep drop off occurs with an increase in performed distance and a significant inability to perform extension.
2 suggestions based upon training background notably length of time at current mileage: only 4-6 weeks are required to optimize a focused variable utilizing the law of Contiguity. Increase mileage to 85-90 oscillating within that range and add steady paced running at MP (5:35 with drop off) to MP + 15 by inserting as a warm up.
The drop off on distance increases should be 8 seconds per mile and one workout every 2-4 weeks should be a Marathon workout consisting of a mile at MP+15 and a mile at 15k to start gradually progressing to MP and 15k as your aerobic efficiency and economy both improve through repetition and once weekly barefoot strides for foundational structural strength and sensorimotor integration. -
Are you in need of students to lecture WCRunning?
