What can I run for 5K based off these recent workouts?

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I would guess roughly 16:10-16:20. The workouts give a decent idea but not the whole picture.

Agree. Would have said 16:15

Anecdotally, I ran pretty much identical workouts faster - and at the time could barely crack 18.

You might be low/mid-16s, but unless you've got recent races 5K or longer indicating around that fitness, it's far from certain you're going to pop.

highhoppingworm wrote:

Agree. Would have said 16:15

1640 off the limited info. If he is doing 90+ mpw I would guess faster.

It should be a requirement for these threads that you run a race with in a week and post the results....

Thanks everyone for the input! To add a little more info I ran 16:45 two months ago and was not hitting these paces then. Mileage has been 80-90.

80-90 mpw is pretty decent. Self-coached? How long have you been holding around that? Do you plan to back off and strengthen/sharpen for XC or some key race(s) ?

Yep, self-coached. Been doing doing this mileage since the end of May. Doing a 5K next weekend.

Where am I at wrote:

Yep, self-coached. Been doing doing this mileage since the end of May. Doing a 5K next weekend.

Why ask what time you are going to run? It’s only 5km. Surely you would know by now even non-coached what your pace should be based on how your training paces have progressed since May.

If I said 15 mins what would you think, or if I say 20mins what would think is it realistic change how you approach this your run. It’s simple when you start you run hard, you keep running hard and at the end you run even harder.

Here in the UK with parkrun, there free weekly 5k, you have the opportunity to “race” every Saturday throughout the year so most people don’t really see peaking unless you just run track and ever then a lot of people us the 5km as a training run

OP Here. Quick update, ran 16:18 this past weekend, so it looks like you guys were right on with the predictions.

Ernest wrote:

Anecdotally, I ran pretty much identical workouts faster - and at the time could barely crack 18.

You might be low/mid-16s, but unless you've got recent races 5K or longer indicating around that fitness, it's far from certain you're going to pop.

You ran 3x2mile at 5:40, 72sec 400’s and could barely break 18???? Bullshiz. I’m an old guy and ran mid 17’s without really ever running faster than 6min pace in training except strides, 200’s. You did something very wrong on race day if what you proclaim is true.

Ernest wrote:

Anecdotally, I ran pretty much identical workouts faster - and at the time could barely crack 18.

You might be low/mid-16s, but unless you've got recent races 5K or longer indicating around that fitness, it's far from certain you're going to pop.

I'm not sure if I believe you could 2 miles x3 at around 11:20 and be just under 18. That is a bit much.

But I do think op is closer to 17 than 16. And perhaps even above it at the moment.

high school xc coach wrote:

Ernest wrote:

Anecdotally, I ran pretty much identical workouts faster - and at the time could barely crack 18.

You might be low/mid-16s, but unless you've got recent races 5K or longer indicating around that fitness, it's far from certain you're going to pop.

I'm not sure if I believe you could 2 miles x3 at around 11:20 and be just under 18. That is a bit much.

But I do think op is closer to 17 than 16. And perhaps even above it at the moment.

oh man. made my comment before seeing 80-90 miles per week and you ran 16:18! Great job. my guess of around 17 would be for the under trained high school type.

high school xc coach wrote:

Ernest wrote:

Anecdotally, I ran pretty much identical workouts faster - and at the time could barely crack 18.

You might be low/mid-16s, but unless you've got recent races 5K or longer indicating around that fitness, it's far from certain you're going to pop.

I'm not sure if I believe you could 2 miles x3 at around 11:20 and be just under 18. That is a bit much.

But I do think op is closer to 17 than 16. And perhaps even above it at the moment.

Ernest is confused.

I was gonna say 16:20-16:30 or so. Good to see you on the faster side! Would maybe expect the 2k & 2 mile workouts to be a little faster but maybe you're not racing your workouts and/or catching some warmer days.

Good work tho!