Just ran a 3000m in 10 mins flat. 5k is 17:59 (from a parkrun) (17 F).
Speed isn't my strength. I do steeplechase, and don't do 800. I'm more of a strength/endurance based runner.
Just ran a 3000m in 10 mins flat. 5k is 17:59 (from a parkrun) (17 F).
Speed isn't my strength. I do steeplechase, and don't do 800. I'm more of a strength/endurance based runner.
3:07 marathon
3:38
Don’t be afraid to DNF. It may not be in the cards for you yet.
Try for 4.50 ish.
With that 3k time, you should be able push your 5k too.
+1
4:40-5:00 based on the information that you are not speed based.
As a veteran I ran about the same as you in the 3000m and the 5000m but I ran 4:29 in the 1500m. I was a "semisprinter" with the best distance being the 800m but I was competitive all the way down to the 100m.
I was hoping for under 4:40, my end-of-season target is to run in the low 4:30s.
I definitely think I could go much faster than 4:50 right now. My 1500m PB from a couple of years ago is 4:54 but even that wasn't all-out at the time, and I know I'm in much better shape than that now - I could only run 10:30 for 3000m back then. Last year I ran a 1500m steeplechase in 5:02 (with awful waterjump form), and I'm probably in better shape than that now.
Interesting to know that my 5k could come down a bit, I probably won't be racing one for a while though.
Sub-4:40 is a reasonable goal. If you want to be good at steeplechase, your 1500 time is extremely important (more significant than 5k). I would go out in 74/2:28 and see what happens from there.
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