Ran 3 mile repeats recently w/ 3min rest between (no spikes)
5:25, 5:25, 5:24
What time should I shoot for?
Ran 3 mile repeats recently w/ 3min rest between (no spikes)
5:25, 5:25, 5:24
What time should I shoot for?
How hard were the mile repeats? how much effort did it take?
like 90% effort, felt like I could do one more rep
Shoot for sub 17:40. Maybe you can dip under 17:30. Classic 5k predictor is 4xmile on 90 recovery
My PR is a 17:11 from 1 month ago...
Go for sub 17! It feels awesome the first time you go sub 17
thanks bro
I have actually never run in the 16 minute range lol. My PR went from 17:06 --> 17:05 --> 17:02 --> 17:00 --> 15:52
I was upset about never being able to break 17, so I just went out faster and held up (pretty) well: 5:01, 10:02, and then I fell off a little but still was low 5:1x pace
nickfine05 wrote:
My PR is a 17:11 from 1 month ago...
If your 17:11 PR is from only a month ago either those repeats were less than 90% effort, you just had a bad workout( the most likely scenario) or your fitness has declined. Something doesn’t quite add up. Running those repeats back to back with no rest equates to approximately a 16:55ish 5km and you should expect more like a 17:30 when factoring in the 3 minutes recovery.
I ran 4:55, 4:57, 4:48 (4:53 avg) for 3 x 1mi w/ 3 min rest in spikes and ran 15:36 5k three days later. Your race pace will likely be slightly slower than your workout pace, I'd say aim for 16:5x