Did a 5x1k workout yesterday. Out and back loop. One end has a 400m long hill (elevation changes about 100 ft.) The other end has a 75m hill and changes about 25 ft. This was on concrete by the way.
3:15
3:16
3:17
3:17
3:22
What should I be able to run in a 5K XC race (moderately hilly) off of this workout? I ask because of pacing.
Thanks in advance!
Rests on the workout were 2:00.
17.15ish
It depends, what color socks were you wearing?
Really, there is no fvcking way to tell what you will run off of this workout.
I think they were white...
Anyone else with similar experiences? Like I said, just trying to get a feel for where I am before the race. Ballpark...
On a good day you'll break 17. Bad... 17:30.
Do you have any idea how much 100 feet of elevation is? That\'d be a pretty damn steep hill if it changed elevation 100 feet in 400 meters. If it is so, you should definitely be under 17 on nearly any course.
how hard were you going? what will the XC course be like? what was your HR? add those together and you get a 16:27 but that doesnt mean you can hold that pace, especially since you +split them. depending on you rest, fuel, recovery, and what I asked about above I'd say anywhere from 17:05 to 16:20. If I did this workout myself I'd say around 16:45 ish for me, but if I -split instead I'd say 16:30 or under easy
Young runner, I advise you to stay off the hard concrete. That's a nice way to get yourself a stress fracture. Asphalt has a slight bounce to it, but concrete is just horrible for the bones.
What I suggest you do is go to your 5km cross country course on a day you feel really good, and time-trial it. All out 100% effort.
Your race time (assuming that you will be as fit and fresh on race day) will be about 30-40 seconds faster.
Jason
id say around 16 35- 16 50 range...if race is flat, i say closer to 16 40ish--a better gage of this would be to do 6-8 reps at that pace with 2 min rest.
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