what can i run for a 5k (flatish)
what can i run for a 5k (flatish)
idk rest but im gonnna say around 18 flat
90-110 sec rest
Did that workout 2 months ago, ran 16:59 on the roads 10 days later.
To be fair though, PR is a little over a minute faster, so it might've been easier for me than someone who's never done it before. (unless you're also on the comeback trail too)
I can do 6 x800m with 2 mins rest in 2.40 and I have a 5k pb of 17.27 so 16.9 seems a bit fast. I would say 17.25-18.00
It totally depends on the runner and if they were running it hard or not. If you are really trying to hit the times then maybe that is correct. We did that workout a bit in college and it was more for a paced workout. For 8k in cross I was just into 27 min, and would be around 17:00 on a cross course for 5k while going through for the 8k...so I am pretty sure I was could run faster than 17:25. Anyhow...I guess we would all have to see how fast they ran to really know.
Mike