What 5k Shape Am I In?

15:30-16:00 would be my guess. Depends on how hard those tempos feel and more detail on the mile repeats would help.

Thank you for the response! The tempo feel pretty light and not close to all out. If I were to say a percentage maybe 80-85%, they are usually around a park and with trainers. The tempos are not a hard workout in my opinion and it is quite fun. The mile repeats I do on a track, I don’t spike up I run in trainers or xc flats. I run 3-4 x mile with 2min rest. Usually can hit 4:50-4:55 at slowest without having a final “kick” it’s fast and smooth. I can also hit 6x400s with 60sec rest at 63-67s in trainers.

We need to know the recoveries!!

galen_rupp2021 wrote:

Thank you for the response! The tempo feel pretty light and not close to all out. If I were to say a percentage maybe 80-85%, they are usually around a park and with trainers. The tempos are not a hard workout in my opinion and it is quite fun. The mile repeats I do on a track, I don’t spike up I run in trainers or xc flats. I run 3-4 x mile with 2min rest. Usually can hit 4:50-4:55 at slowest without having a final “kick” it’s fast and smooth. I can also hit 6x400s with 60sec rest at 63-67s in trainers.

If this isn`t trolling from you the 6 x 400s at 63-67 with a min rest tells me you have great talent!

Not now , but in the future, you seem to be a guy for sub 14/ 29 at 5k/ 10 k.

Based on the additional info I will say a bit faster... maybe 15:10-15:25. That said, your tempo runs seem very very slow vs your mile repeats. I would expect someone able to pump out 4 x mile @ 4:50 w/ 2’ rest to have an LT pace of at a minimum 5:25 or so. It would be one thing if you weren’t running any volume but you are. 5:40-5:50 pace seems like it would be more something you would be covering for a longer 10ish mile aerobic tempo (or even slower) type run.

galen_rupp2021 wrote:

Hey Fellow Runners!!

High schooler here. Have been running 65-70 mile weeks for the past couple of months. I ran a workout recently (solo obviously) it was 3x1000m at 3:02 average 2x600m at 1:46 average 2x300 at 45s average and 2x150 at 19 average. I wanted to know if you guys could help me out by telling me what shape I’m in for a 5k, I also do tempo runs around 5:45-5:30/mile usually 3-4 miles sometimes 5-6miles. Have ran mile repeats sub 5min. Thank You Guys!!

I have seen that it`s more common nowadays that pro online coaches are hired to coach HS runners like e.g Tinman.If you are interested to be coached for free by me just send me a message.

I really see you have very good talent and good future prospects.I can advice you to the top of your ability.

-COACH J.S - :)

Dear OP, well done on a great session. You definitely have talent and I hope you can get the right guidance to fulfill your potential.

Like another poster asked, what were the recoveries?

It is important that you do not fall for the fraudulent advertising by this "Wizard" guy.

His lies about his coaching are exposed on this thread:

Jan Stensson, this is a high schooler. Leave the kid alone!

And what`s wrong with he`s a HS kid? I have coached one HS kid before last summer and he went from 18:45 to 17:10 ( XC) at the 5 k on a couple of months coaching by me. Tinman and a few other pro online coaches do this , so why can`t I ? And I see this is a very talented kid if he not just make a troll thread here.He needs one of the best to coach him to avoid trial and errors , and maybe you

recognized I offered him my world class coaching for free?

- Magic Wizard -

The Wizard JS wrote:

And what`s wrong with he`s a HS kid? I have coached one HS kid before last summer and he went from 18:45 to 17:10 ( XC) at the 5 k on a couple of months coaching by me. Tinman and a few other pro online coaches do this , so why can`t I ? And I see this is a very talented kid if he not just make a troll thread here.He needs one of the best to coach him to avoid trial and errors , and maybe you

recognized I offered him my world class coaching for free?

- Magic Wizard -

I replied on "your" thread. Let's not hijack this one.

But you are right, he needs a competent coach. That automatically excludes you.

Trond Gudmundsson wrote:

The Wizard JS wrote:

And what`s wrong with he`s a HS kid? I have coached one HS kid before last summer and he went from 18:45 to 17:10 ( XC) at the 5 k on a couple of months coaching by me. Tinman and a few other pro online coaches do this , so why can`t I ? And I see this is a very talented kid if he not just make a troll thread here.He needs one of the best to coach him to avoid trial and errors , and maybe you

recognized I offered him my world class coaching for free?

- Magic Wizard -

I replied on "your" thread. Let's not hijack this one.

But you are right, he needs a competent coach. That automatically excludes you.

Karma är starkt! Du kommer att få äta upp vartenda misskrediterande ord om mig på ett eller annat sätt. Ord och uttalanden som du inte har verkliga belägg för kommer att slå tillbaka på dig!

The Wizard JS wrote:

Trond Gudmundsson wrote:

I replied on "your" thread. Let's not hijack this one.

But you are right, he needs a competent coach. That automatically excludes you.

Karma är starkt! Du kommer att få äta upp vartenda misskrediterande ord om mig på ett eller annat sätt. Ord och uttalanden som du inte har verkliga belägg för kommer att slå tillbaka på dig!

This is an English speaking forum and this thread is in English.

Don't be rude (and karma is already working on you).

Doge on a hoverboard wrote:

We need to know the recoveries!!

Ditto.

When I was younger I couldn't break 17 for 5k, yet I could do 3 x 1km in 2:58 with equal passive recovery. That got me nowhere but burnt out and slow at 5ks.

If I do K reps leading into a race now it would be more like 5 x 1K with 200 float (marathon pace) in 3:10-12 with the 200m around :45 but I would be capable of running just over 16, nearly a minute faster than with the improper training for that event. There's a lot more to it than that, but workouts mean nothing as a performance indicator if you are going supramaximal and recovering fully. That doesn't happen in races.

Another good indicator would be 400 @ goal 5k pace with 100 float @ Mpace. Whatever your 400s are is likely what you will run, if you don't fade in the session at all.

Sorry, 10-12 x 400/100.

I'm a mid-15's guy and your sessions look like they'd be just a little too hot to handle for me. I did some miles on a road off 90s and only managed in the region of 5:05 so I estimate on a track and off 120s I'd be around the 5 flat mark, just a little slower than you. Therefore using logic, it sounds like you're a low 15's guy. Something like 15:15 should be realistic for you.

The recoveries for the Ks were 2 min active jog around the turf field. 600s 300s and 150s were jog back to the start. Btw I’m a sophomore

Thank you for the advice! I tend to run the 5:30-5:45 tempo in the middle of a 10-15 mile run. Nothing to hard on the body. I can run Long runs 15-17 miles at about 6:20 per mile, it’s pretty smooth, could definitely go faster though.

As I told you, if this is a true "case" you are a big talent! You really need a very experienced

and good coach to put the threads together to reach your potential.

galen_rupp2021 wrote:

Thank you for the advice! I tend to run the 5:30-5:45 tempo in the middle of a 10-15 mile run. Nothing to hard on the body. I can run Long runs 15-17 miles at about 6:20 per mile, it’s pretty smooth, could definitely go faster though.

That makes more sense. Just seemed like an inbetweener pace for you. As others have said you sound like you have a lot of talent. I’ll stick with 15:10ish. Good luck!

galen_rupp2021 wrote:

Hey Fellow Runners!!

High schooler here. Have been running 65-70 mile weeks for the past couple of months. I ran a workout recently (solo obviously) it was 3x1000m at 3:02 average 2x600m at 1:46 average 2x300 at 45s average and 2x150 at 19 average. I wanted to know if you guys could help me out by telling me what shape I’m in for a 5k, I also do tempo runs around 5:45-5:30/mile usually 3-4 miles sometimes 5-6miles. Have ran mile repeats sub 5min. Thank You Guys!!

Just run 5k, it’s a short distance you can run every week without any ill affect ls to your performance.

It will give you a ballpark figure and then you can come here and say a solo road run what can I do in the track....

Just run 5k and see how you do, fast works outs are fun but seriously just run a 5k.