6x1k 1 minute rest

18:00

I know exactly how fast you could run a 5k, but if I tell you, then you won't be fully motivated to try your hardest in the race.

Was that a representative workout for you in this cycle?

n=1 isn’t that helpful. Nearly everybody has good days and bad days in training.

Generally agree with this. If other workouts line up then +/- 18-flat on the track. Could be more like 18:15 on the roads. 18:30-19:00 for XC, depending on conditions & assuming accurate distance. Your stated tempo pace is pretty close to 10k pace for someone aiming for an 18-flat 5k. That could indicate good endurance, giving more credence to 18-flat or slightly faster. You could also be running them a little too hard. Mileage/age/experience all factor in too. I usually feel decent about 6x1k w./ 90s rest. Basically treated my prediction if that were the session, without more info. Possible that a small taper + a little more rest & something down to 17-mid is on the table. Not willing to go there without more info.

Go run a 5K and find out.

That would mean he ran the workout at 5K pace. All indications are that it was designed as a threshold workout, so hopefully he is in 16:30 shape and didn't race the workout. That would make it a fast threshold pace.

What recovery did you take?

1 minute recoveries

My bad, missed it in title. Sub 18 on track. Definitely. XC and Road, add on a bit.

What NE Runner said +1

It was at cv pace it felt good

It's very hard to predict race fitness based on tempo or CV workouts, since, by definition, a slower runner is capable of running those same paces and thinking they are appropriate tempo/CV paces when they are not. If you are right that it was your CV pace, then you are in the ballpark of 17:00 fitness. (Again, by definition, CV pace is slower than 5K pace for you -- and for most.)

I'm thinking as low as 17:30 for road and then an XC time probably around 1 minute slower.

17:00-17:30.

1k's a CV pace mean you're likely a ~4:55 miler. If your threshold load is appropriate then handling a 5:30 pace should be fine. On a great day and with the right group, sub-17 is probably possible, but on a hard xc course probably more like high 17:00's.

This is just a guesstimate of course, I know nothing about your mileage, other training, age, etc. If you're a high school kid, you should listen to your coach and just race and stop thinking about times.

People always want to over complicate the process. Why guess about the mile time when you can just go out and run a mile time qualifier, then add about 30 seconds and that’s your 5K pace?

Maybe 17:45.

However, the fact that you're running your tempo workouts way too fast, makes me think you won't break 18:00.

If you can only average 5:48/mile pace for a 5k specific workout, then 6:04 pace for a continuous run is gonna be way above threshold.

Hello Imarunner1313,
Your times look solid, especially that last one! I agree, if you felt good overall, maybe you're looking at around an 18:00 for the 5k, but conditions can change things. Keep up those tempo workouts; they really help build endurance! 🏃‍♂️💪

I never understand why we have these asks, it’s not like a 5km is long or takes a lot of out of you. Just spend 14 -18 minutes running a 5km in road shoes and reduce your time by ~3% if you will race in spikes

otherwise no one knows

You must be so fun at parties with that type of response....good lord

Probably 17:30 on a flat course, assuming that was a threshold workout. If it was a harder effort then a bit slower than that