OK guys, I just did 5 x 1000 @ 3:23, 3:25, 3:25, 3:26, 3:23 with 3 min. recovery. Following that, I did 4 x 400 @ 72, 74, 73, 73. What do you think I could do for an upcoming road 5k?
OK guys, I just did 5 x 1000 @ 3:23, 3:25, 3:25, 3:26, 3:23 with 3 min. recovery. Following that, I did 4 x 400 @ 72, 74, 73, 73. What do you think I could do for an upcoming road 5k?
18:13
17:40
17:05, assuming the course is on the easy side
16:53 (If you go out fast from the start)
When I did that kind of workout, my 5K time are 18 - 18'15". But as a female, you need to have more endurance to get that time, so your 5K might be around 17'45".
I'd say low 17s...17:15 or so. Depends a bit if you are race sharp or not, which I think is important for the 5K and short races.
Forgot to mention, workout was @ 7000 ft. Not sure how much difference that makes...
At what altitude will you be racing?
Race is pretty damn close to sea level.
I stand by 17:40! don't know about the sea-level thing though as I've never been anywhere at altitude.
I could quite easily do that workout faster (3.15s and sub-70s) and only run a bit faster than 17..
I don't know if your being female should make any difference I'm guessing not.
Good luck though.
Okay, I'll go 16:30
I say 17:45 on fast flat course
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