I have been doing 50-60mpw. My recent workouts have been 16miles in 6:24pace, 8miles in 5:58pace, 7mile repeats with 3:30 rest in 5:27, 5:23, 5:20, 5:15, 5:12, 5:08, 4:58 all ran on grass on a wheeled course.
I have been doing 50-60mpw. My recent workouts have been 16miles in 6:24pace, 8miles in 5:58pace, 7mile repeats with 3:30 rest in 5:27, 5:23, 5:20, 5:15, 5:12, 5:08, 4:58 all ran on grass on a wheeled course.
adambchs wrote:
I have been doing 50-60mpw. My recent workouts have been 16miles in 6:24pace, 8miles in 5:58pace, 7mile repeats with 3:30 rest in 5:27, 5:23, 5:20, 5:15, 5:12, 5:08, 4:58 all ran on grass on a wheeled course.
Hmmm, I can probably run your 16 miler at 6:24, and I've run 8 miles at 5:56, and I've done a similar mile repeat workout (I averaged about 5:15 for 5 miles though). I'd say just because of those mile repeats that you are faster than I am right now.
I'm not very good at these but I'll try anyway:
1600m - 4:30-ish.
3200m - I have no idea, but I'd think you could break 10
5000m - I think I'm in about 16:10ish shape, and from your mile repeat workout I'd say you're in a little better shape than I am. I would think you could break 16 minutes on a good effort.
I'm just guessing based off my experiences. You could just be naturally faster than I and race faster at the same fitness. Anyways good luck with your times!
Adam
Thanks those times are about the same estimates I thought I was in shape to run.
1600- ~4:38 (about 20sec due to being in a race and on a track)
3200- 9:56 (with 3:30min rest you only put 1 miles under 5:00. And it was your last one so I imagine being a HSer you went pretty all out... Granted it was on grass and you had done 6intervals before it so I will put you at that pace)
5K- 16:18 (McMillians Calculator says to say 16:03 if I believe you can run a 4:38 mile. I just don't buy it. Only 2 miles under 5K pace in a 7xmile workout. I say maybe by the end of the season
Good Luck, remember I just based it on you workouts you gave. God knows you coasted all of them and are busting out 14:30's for 5K
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