Hey guys, running a 5k on Wednesday. Have been running ~25mpw for the past few months with one or two harder efforts per week.
Recently did 8x1000m with a 2 minute jog rest in ~3:46 as well as 2x2 miles in ~12:30 with a 3 minute jog rest.
Typically take the jog rests at about 8 min pace. Any predictions for my race time?
I might say somewhere around 18-18:30 obviously it depends quite a bit could be even faster.
18:20
Yeah maybe down to 18-flat. Hard to tell with a couple of strength based workouts around 6-flat pace. Volume is good one those. Obviously you're ready to handle something faster than 18:40. Low-18's is my guess without seeing anything else & adding in the 25mpw. Wouldn't be shocked with something a little faster.
Checking in to give folks an update if interested.
5k ended up getting cancelled.
Have built up to ~35mpw from 25 mpw over the past month. I come from an 800 background and have gotten injured whenever trying to push mileage past 30 so it's been a slow build over the past six months to get from 0mpw to 35mpw and stay healthy.
Training is all easy runs with one workout (intervals or tempo) and one easy run where I throw some miles in at harder paces intermittently (e.g., 1.5 miles at 5:45 pace in the middle of a 7 mile run) each week.
Recent workouts (from most recent to least recent):
2 x 1200, 6 x 600 (1200s in 4:13, 600s at 2:00; 2:30 jog rest between the 1200s, 1:30 standing rest on the 600s)
10k tempo at 6:15 pace
6 x 800 (2:46 average, 1:30 jog rest)
Will be running a 5k this Sunday and will report back what I run.
Ran a 17:05 on a slightly uphill course.
About as fast as I thought I could’ve gone based on workouts. Don’t have splits but think I went out a bit fast.
Plan to build to 40-45mpw and start increasing intensity.
az boy wrote:
Ran a 17:05 on a slightly uphill course.
About as fast as I thought I could’ve gone based on workouts. Don’t have splits but think I went out a bit fast.
Plan to build to 40-45mpw and start increasing intensity.
Nice update.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year