I ran this workout and averaged 72.5 and 49.x and ran 15:23 a week later. I wasn’t blasting it but it was a reasonably honest effort. I think you are probably there.
I've hit 9:30 as a workout (and was able to do a few 200s after) but that felt basically all out. I know 2 miles at 5k pace isn't easy (as an understatement), but I've always felt the true pain begins for me with about 4 minutes to go.
Yeah, I ran 9:30 solo at goal 5k pace. Felt completely like a race (like I was racing 3200) but it was likely my 5k pace. I'll be racing in 2 weeks so I have a little time
I'd say you're in 15:00 shape or a bit better. About 15:10 for 12 laps for the workout, no?
Yeah Deek's are supposed to predict your 5k time through 4800m. Whatever your time is at 4800 is what you can do for 5k. I've always found it to be ~10-15s slower than what I can do for 5k. You look really close to sub-15 if you're not already there.
I'd say you're in 15:00 shape or a bit better. About 15:10 for 12 laps for the workout, no?
Yeah Deek's are supposed to predict your 5k time through 4800m. Whatever your time is at 4800 is what you can do for 5k. I've always found it to be ~10-15s slower than what I can do for 5k. You look really close to sub-15 if you're not already there.
+1
also the fact the 400's got quicker is promising. I've run 14:50 and wouldn't have hit a 62, tbh idk if I would've even hit the 67 mid-deeks
It wont be easy, but you're probably good to go. good luck!