5k indicators

That is waaaaay too much rest to be an indicator of 5K fitness. A workout like 3-4 X 1000 with maybe 4 minutes rest can be an indicator of mile fitness, and you can multiply the predicted mile time by roughly 3.5 to project 5K time (if you are doing enough miles to be training for 5000). In fact, Coe did a workout like this as his 1500 pace workout.

5-6 X 1000 with 2 min rest is roughly 3K pace

5-6 X 1000 with 60-90 sec rest or 3-4 X mile with 2-3 min rest is roughly 5K pace.

It may also depend on the individual and whether they excel at speed or endurance.

For me the best 5K indicators have been: solo 2 mile time trial...whatever pace I run there is within 1-2 seconds per mile of my 5K pace under similar conditions.

4*1 mile with 400 jog recovery, hard but not all out. This tends to be close to my 5K pace as well.

An excellent indicator of your 5K race performance is to do 5 x 1000 meters with 0 seconds rest. I have found this to be 100% accurate.

You can also try 10 x 500 meters with 0 seconds rest, but I find it gets tiring to count all the repetitions.

Here is my rocket science accurate 5k indicator:

7 x 1000 meters with 4 mins. recovery in between. Subtract 13 secs. per mile from the avg. pace.

Take a 10 mins. rest.

8 x 400 meters with 2 mins. recovery in between on a grass field with an accurately mark 400 meter loop. Subtract 74 secs. from the combined total time.

Another 10 mins. rest.

Use a Breathe-Rite Galen-Paula Strip for this next part: 4x300 swim with 25 secs recovery in between. Keep the total time intact (because you don't swim the 5K, moron).

Figure in the angle of the moon in accordance to the sun's angle to balance the lunar/solar gravity forces, high noon is 100% angle.

This gives you as accurate an indicator as any other method beside RUNNING A FRICKIN' 5K ITSLEF!

uhh that girl seems really really young