Hi! I want to test my 5k next friday. I run about 50km per week in the last month, with one track session (I basically copied the " 5 Speed Workouts for 5/10km" by Canova on SweatElite) and one long run. My last two long runs were 20km at 5:15/km and 17km at 5:08/km. Today I run 3x1600m at 6:08 average (3:50/km) with 90 seconds rest.
What time should I aim for? Could sub 20 be possible?
Dk what to make of those long runs. I wouldn't guess they were all out or even uptempo for you. The 3 x 1600 is strong & 5k specific. Some will do 4 x 1600 @ 5k. I think 3 x 1600 is enough. I like the 90 second rest. Most people doing that session would opt for 2:00-2:30. 5k pace for you should be 6:10-6:15. I think you should be closer to 19 minutes than 20. Hard to say without the rest of your training but sub-20 should be there comfortably. I would open in 6:15. Work it down to 6:10 if you can. Make sure your opening 6:15 is even. Don't go out too fast through the first 200. Lock in from the jump.
Yeah long runs were low effort, just to build up mileage (I've never run more than 25mpw). Another recent session was 20x1'/1' fartlek, totaling 8.65km in 40 minutes. I haven't done "classical" tempo runs, but lots of hills with similar effort.
Thanks a lot for your suggestions!
When I was in that kind of shape, I ran low 19s.
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