I am an 800/1500 meter runner currently in 1:56/57 and 4:05 shape. My 8k PR (from last november) is ~ 27 minutes. I have logged an average of 60 miles a week for the last 10 weeks.
I'm racing a 5k this weekend for the first time in years. It's on the track. What can I run? How should I pace it?
Any help would be appreciated.
I'd like to think you could run 8.40 at least based on your 15 time. So I think you could run just over 15 mins.
Why not race a 3k first?
I am wondering just how your 5K time prediction by someone who reads a running chat board will really affect how you perform this weekend? If I say 14:50, will you be able to do it? No. But... looking at your stats, you will be lucky to break 16 minutes, so no faster than 77 pace per quarter.
I DO think that these predictions will affect my performance, because I am a very inexperienced 5k runner. If you honestly think I can run 14:50, I'll go out and start running 72s. If, however, based on my times, you think that 16:00 is realistic, I'll try to hit 77s. I'm using this bored not to satiate my curiosity, but rather to get a taste of how 'real' 5k runners think that I should approach this race.
Thanks.
Yeah man, don't sweat it...definitely below 15
Your best bet is to go out conservative, and if you feel strong with 2k to go let loose. I'd recommend running between 75-77 quarters for the first 3k.
Try and get through 2 miles in around 10:00, then see if you can still push the pace up. I would settle in behind someone so as to maintain a steady pace, which you are probably not used to at that distance. Your 8k time is worth between a 16:00-16:30 depending on what formula you use, but your speed could push you as much as a minute faster than that depending on what type of workouts you have been doing.
I had simular time in the 800/1500.
Ran under 15 many times. Best 14:36 also ran 14:42, 43 , 47, 48, 51
I was a front runner. Went 4:35, 4:40, 4:45. Wish I could have run a more even pace.
It's one way to do it if it's your style...
Don't shoot for sub 15:00. The above poster might have done it with similar pr's, but that's way too optimistic right now. I'd say you could definitely run 15:10-15:30 though.
Well using the Purdy tables at 4:05 1500m is equivalent to a 15:24 5000m, while a 27:00 8K is equivalent to a 16:20 5000m. So split the difference and say 15:55. Go out in 76-77 per 400 for the first 1600 and if you feel good. If you do pick it up a second or two per 400.
Just don't let Ian Turner beat you.
1.56 (58) -> 4.05 (65.3) -> ~9.05 (72.6) = ~15.47
Roughly that's the relationship between 800m to 5000m, but I'd probably lean more towards 16.00 then 15.47 given that your middle distance runner. All the talk of a sub 15 is just not realistic.
Sub27
Oh, and don't pace it, RACE IT!!