In XC? like 15:30 +/- 15 seconds or so. On the track probably something closer to 15:00. Keep up the great work man.
[quote]its only 5k wrote:
Just run 5k, it’s a short distance you can run every week without any ill affect ls to your performance.
I agree that theres no true way to know your fitness without racing but it can be pretty hard on your body when your running as fast as this kid is. I was a bit slower than OP in HS (collegiate freshman now) but I really saved my all out efforts for like 3 races all year since most duel meets didn't need a fast time to compete. Going all out every week would've trashed my body, sometimes its just better to build fitness.
I'd say you should be able to hit 5:00 pace without too much of a problem, which is right about 15:30. A good predictor workout you can do is called the Michigan:
With 400m jogging rest between everything, the Michigan consists of:
1600 at 8k race pace, 2k tempo, 1200 at 5k race pace, 2k tempo, 800 at 3k race pace, 2k tempo, 400 all out.
If you can hit about 3:45 for the 1200 split and maintain 6:40-50 for the tempos, and clock the 800 in 2:24 and the 400 in under 65, then you should be able to run about a 15:30-45 no problem.
OP is a fraud hes not actually Galen Rupp as stated by his username. Galen could run your workouts in the middle of a easy run. Come back to this thread when you are fit enough to challenge Galen over any distance.
Thank you for the recommendation!!
Never said I’m Galen Rupp. I’m just a great fan of his performances, I’m a sophomore in high school so there’s no point comparing me to a Olympian regarded as one of the best in the US.