Another if I run ****** for a workout than what is my 5k time

16:55

I'd guess around 15:30

unless it's a really hard road course i think the original poster can run faster than 16:55. My most recent road 5k [not flat, but not very hard] was 16:50, and a typical track workout along these lines for me would be 5 X 1000 [200 jog] averaging about 3:16--3:17. So this poster is running an extra rep, taking probably just a bit less rest, and running them significantly faster [about 3 seconds a lap]. You never know, but I'll guesstimate 16:00.

treadmill wrote:

I'd guess around 15:30

I could do that workout right now and I can't break 16:00 for 5k

If you are at the proper threshold levels you should be able to maintain 3:00 to 3:05 per 1000m in the actual race [ideal if on a track] so that goes from approx. 15:30 and up. If you were overextending yourself in the workout [which we have no idea if you were or not] you may have trouble breaking 16.

15:30? You are crazy. I could see him around 16 flat, but I think 16:15-16:20 is more likely.

i ran 16:37 on the track last month after a 1200, 1000, 800, 600, 400x3 in 3:57, 3:17, 2:37, 1:53, 71, 70, 70.

you should be able to run 16.

HR wrote:

If you are at the proper threshold levels you should be able to maintain 3:00 to 3:05 per 1000m in the actual race [ideal if on a track] so that goes from approx. 15:30 and up. If you were overextending yourself in the workout [which we have no idea if you were or not] you may have trouble breaking 16.

Bingo.

15:40-16:20, depending on how hard this workout was for you, and how hard you were pushing on the intervals. The low end of this spectrum if you are more aerobic and the latter end if you are more anaerobic.

This might help, from a while back...

I ran 6 x 1000 w/ 1:30 recovery. 3:12, 3:12, 3:12, 3:11, 3:11, 3:09. Workout was slightly taxing, but w/ the repeats being only 1k it wasn't too difficult.

One week later I ran a 16:20 5k.

Based on that I'd say 16 flat is possible.

No joke, I ran that same workout with the SAME times (just not in your order) before doing a few road races. I ran four 5k races in 16:35, 16:30, 16:28 and 16:27 within 2 weeks of that workout.

I had run 4:34 (last race before these 5ks) a month before. This was while running 40-50 mpw for 6 months.

So I'll say 16:30.

I've since taken off from racing to build a summer base.

Good luck, I'm shootin for 16:00 as well

I felt fine running this workout, a little tired, but fine. A week before I ran a 16:00 on the track I ran the same workout with a average of around 3:13. So does this change anyones opinions.

I'd guess that probably puts you around 16:00 on the roads, should you race there. But really, nobody knows how fast you can go. If you want a road race to shoot for, I'd say shoot for 16:00. If you've got more, show it at 2 miles.

I run about 70 mpw as well def. have moe endurance, but when i did the 3:13 people said i was running 16:00 on the track so.........

I meant people 16:20

bump

nokia wrote:

bump

Dude, give it up. You really need everyone weighing in on this??? People have given you some solid opinions. 15:30-16:15 were the reasonable ones ( I would have said under 16:00 for sure). AND NOW.....you tell us you ran 16:00 on the track and ran the SAME EXACT WORKOUT but a little slower before that race (backing up my initial reaction/prediction to the workout your first listed). So.....what more info do we need? You should break 16:00 if the course is not too hard. Go out and give a shot. Jeez, you know already basically what you should run based on your previous workout and race, and based on some good opinions here. How much more do you need? 15:30-15:50 should be your goal. END OF STORY.

(avg joe, you need to work on your speed and race "balls", a la mottram, because if you can hop on the track tomorrow and do that workout, but definitely not break 16:00, you aren't racing up to your potential and have no balls. Seriously).