Can I Run Sub 14:50 in the 5k?

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If you're racing right away, I would say somewhere in the 14:40-14:45 range if you take a few easy days. Those are some pretty impressive track workouts to only be looking at 14:50.

If you're planning more long term and looking at the spring, I would say drop one of the workouts a week and use it to get your mileage up, but you'd probably be more in the 14:35 range, possibly lower. It all depends on a variety of factors; how many miles you have been doing over the past year, what you have run in the past, how old you are, etc.

Either way, you're def. in shape to do 14:50, go from the gun and get it. Good luck.

Thanks, yes this week my coach has me doing lighter stuff, so I shall be ready to go..But now with you all answering that question for me, How hard would it be for me to get under 14:30 by the end of feburary and beginning of march? like will I have to do less workouts, more Core, Exercises, Weights? also what type of Foods shall I be consuming this week, that will help me perform to my best abilities.. Thanks

First off I want to say that all these posts looking for race predictions based off interval workouts and represent the mindset that is killing American distance workouts.

Interval workouts are not performance indicators, even with mileage and other factors considered. The only real performance indicator of performance is the race itself.

When I was a freshman, my goal was to hit the best times possible on any given interval workout. I ran a 15:24 in the 5k. Last year, as a sophomore, I ran intervals at a slower pace (on average around 1sec/400m), keeping all the rest of my training, including mileage, roughly the same, and focusing on staying relaxed and hitting intervals at just below race pace under target race pace, learning how to be comfortable at that speed. I learned to run every tuesday and thursday (interval days) and not race. Racing I saved for the meets. At the same meet my sophomore year I ran a 14:55, and two weeks later dropped to a 14:38. Mileage was roughly the same (80-90 mpw). Part of that improvement was due to natural improvement and being undertrained (20-30mpw) in high school. The point is that running intervals slower, I raced faster.

I don't believe this is a unique case. If you haven't already, read wejo's article on why he wasn't fast in college. It all comes back to the same thing: young runners are running their intervals too hard, stressing their bodies too much.

In conclusion, judging by those interval workouts, I'd say that you can run from 14:10-15:30, and possibly slower or faster, depending on if you have an incredible day or just tank.

I like the 800's. Just wondering if you have done any work where you are going to be running on race day? I just mean what is your race plan? What are you taking the first mile out at? What are you hitting the 2 mile at? I guess I'm just saying you should know if you can average ..what 4:47 a mile for 3 miles hitting the 3 at around 14:21. This leaves one tenth to go or 176 yards or around 160 meters. Those 800's are nice! Can you cruise a two mile on the track at 9:34? You seem to be damn strong.

yes my goal for the race goes like this: 4:40-4:45 first mile, second mile 9:22-9:32, then 3 miles in 14:15 or a little bit faster if the intensity picks up.. Yes I have ran 8:40 for a 3k which is about 9:20-9:23.

Just go out in 70s and see how long you can hold a steady pace.

Sweet! Who is in the race? I mean are you going to run even as you say, or are you going to let someone drag you out to fast..or slow? Are you going to run YOUR race? I train two high school guys that ran 15:32 to 15:48 for CC this year. Both guys were juniors. They will just be running 1600 and 3200 this year, of course, but will probably take a stab at a 5000, outdoor. These two are very tough but I don't know if they could handle those 800's. Who is in your race as far as serious competition? I would be very interested on how you did, as your workouts are similar. My guys ran 9:23 last year and 4:19 on the track. This year Ill be living in these same times you are running at. Good luck, Ill be checking the message boards, maybe you can post how it went.

Yes, I would be more than happy to post how it goes. Before I said I was racing at the Armory on the 2-3rd but I was wrong I racing this Friday night the 26th at the Penn State National Open. Last years winner in the 5k went 14:26 and there were 5 guys under 14:34, So there will be some competition, My plan is to just sit in the pack and let them do the all the work and just relax, until the race starts to open up, and then that's when i will go for it..i know as of Now, Pittsburgh,Villanova, Syracuse and a few other Programs that will be there. Thanks for all the advice and I will post back on this board how it goes.

Ah you don't need anyones advise. I was curious on your 4 mile tempos at 5:15? Are you increasing from the second mile slowly up to 4th mile at 5:15? Or are you running all 4 around 5:15? I only ask cause Im looking at how much stronger you are compared to my guys. I don't think Id even ask them to do your 800's. The 5:15's would be beyond their LT pace, I would not ask them to do those either, because their not that strong. Even if the best of both of them went 5:35, 5:25, 5:20 and 5:15....be pretty darn tough on some training run. And a 8:40 for the 3...to tough for my guys. Didn't, Diego Mercada, last year, the high school FL kid run 14:50 pretty consistent. I think in that Gerry Lindgren invite 5000 in Wash.? Don't remember his other times however. Anyway good luck, I am from Pittsburgh and went to Penn State. The company your in will always be tough. If you can't win it....Then Make Them Remember Your Name! Good Luck!

Yes sir, I will deffently make my name known!!! on my Tempo's I started out at 5:20, and if i felt good I droped the next 3 miles to 5:15... and yes Diego did run 14:48 at the gerry lingdren 5k in wash. I accidently saw that video last year right after he ran that. Well thanks and Good luck with your guy's and I hope my advice and my training may help there's as well.

Sounds good, well sounds like your up on the Mercados. We had to deal with them when our guys were sophs. I saw them run like a 9:13 3200 meters, so what 9:16 true 2 mile about one month before Washington meet. It was very competitive race lot a big names and a battle to the finish. Ok, Ill shut up, don't let these guys take you out to fast. That could turn into a real barn burner of a race. My coach used to say "Take MORE pain today, there is a damn ambulance sitting at the finish, just once I'd like to see you need it." We loved that guy.

Thanks for the motivtional Quote. I'll let you know how the race plans out!