Curious to see what y'all think I could have run based off of this

Wild guess: 15:30

15:45-16:00

I'm pretty new to running, so I could be totally wrong, but...is the 4:44 itself not nearly equivalent to 16:00 lol. Also thanks for the responses!

More information: 4:24 full mile and 9:00 SOLO 3k time trialed a week before the workout.

4:44 is worth around 16:15 on most running calculators.

Just based off of the workout, I would have guessed 15:45 +/- 5 sec.

With the full mile and 3k taken into account, 15:35 probably. Your mile is stronger than your 3k.

I'll take a jab...

In a perfect race, I'd have you at about 15:10. But that's if everything fell together.

This coming September, I would personally shoot for sub 14:50, assuming you can stay healthy and focused. Are you in high school or college? Do you need a coach?

@shesh

i'll be a freshman in the fall. And no, i don't have a coach.

1:1 jog?

Does this mean 1600 jog recovery?

16:00 or so on a flat course.

Did you increase your mileage? You're not training seriously for a 5k if you still run 30mpw. Increasing to at least a 12-16mi long run, and 40-45 total, maybe instead substituting some cross training for running, and good training, you could drop up to 30 seconds. More if you're young and train until November.

No, 1;1 for time, so ~5 min jog following each rep.

Prior to the eight weeks, I had a couple of overuse injuries pop up because I didn't really know what I was doing and increased my mileage too much over too little time, and I mostly did cross training for about a month and a half until our school decided to begin xc and an adjacent track season. Thus, I didn't feel the need to potentially reinjure myself by going above 30 during the season with 2 workouts and a meet every week or so.

The plan for this year is to pull a LV and work up to ~40-45 mpw running, 12 mpw swim, and maybe 120 mpw on the bike. I'm not exactly a triathlete, but I'm really just experimenting at this point and am trying to have fun with it.

Thanks again for the responses... I think I like shesh's best, but I appreciate everyone's input

15:30-15:45

There is a very low chance you would run 15:10 off that workout if it was an honest effort, especially on that mileage. You basically averaged 4:55 over 3 reps with significant slow down after the first one and a Lot of rest. As a comparison point I ran 3xmile + 1x800 @ 4:55 pace run evenly off 3’ rest on 60-65 miles a week and then ran 15:45 about 10 days later. Given I think I underperformed by about 10 seconds.

Your mile to 3k conversion also suggests further attrition as you go out in distance which is to be expected given your low volume.

Based on some of this additional info I will go with 15:50-15:55. Interested to see how this turns out.

Also, no 4:44 isn’t equivalent to 16:00. Moreover there are very few people who are new to running and running 30 mpw who are converting their mile to its 5k equivalent. Your mile is 69 vdot, your 3k is a 67ish let’s assume you have a linear decline through 5k (unlikely) that would land you at a 65 or 15:54 on the track.