What should be my target 5K pace - AKA, what can I run for 5K..

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16 years ago 09/27/2007 3:00pm EDT

I have a local 5K come up next weekend and since I have not run on for 6 month, I am not sure what pace I should go out for. Need some help so that I won't go out too fast and still run a decent time (for me).

Here are some basic information:

Previous PR (1 year ago): 16'52"

Recent workout:

10x400 avg. 71" with 60" rec (very, very slow jog)

6x1000 avg 3'14" with 2'15" rec (walk around)

4x1600 avg 5'23" with 2'30" rec. (walk around)

5x1200 avg 3'58" with 2 - 2'30" rec.

50 miles/wk in 6 easy run + 1 workout

Tempo run every other week: 4 miles @ 5'56"

Now, do I have a shot at 16'40"?

16 years ago 09/27/2007 3:08pm EDT

re: LHS

I think you have quite a legitimate shot at going faster than 16:40. I recently did 5x1600 in about 5:25 with a 3 minute jog rest, and I could probably do around 16 flat on a track.

If I were you I would aim for 5:15 on the first mile and try to maintain for the rest of the way, although you will probably slow a bit to end around 16:40.

16 years ago 09/27/2007 8:15pm EDT

re: runthecountry

Great. Although I doubt I could run that fast, but it gives me hope.

Anyone else?

16 years ago 09/27/2007 8:34pm EDT

re: runthecountry

You definitely have a legit shot at breaking 1640.These are some of my workouts from the last 2-3 weeks:

-4x(1200 + 3min rest) 410,405,402,404

-3mile+3min rest (17:58) +2mile+2min rest (11:59)+ 1mile (5:50)

-10x(400Rpace+400jog) 76,76,77,75,76,74,75,75,76,74

-14mile long run 7:15pace

-3x2mileTpace+2min rest 11:53,11:55:11:50

Mileage is around 55-65.

Off of these workouts, I ran 36:00 for 10k(2weeks ago) and 16:37 5k(last Saturday). Both were huge PRs...1.5minutes and 33seconds respectively.

I believe you are capable of going under 16:20. Best of luck buddy and keep us updated on training.

16 years ago 09/27/2007 8:37pm EDT

re: eddylee

ok sorry...16:20 is a stretch. 16:30 should be your goal.

16 years ago 09/27/2007 9:24pm EDT

re: eddylee

Thanks for all the replies. It really boost my confidence.

BTW, the 5K I am going to do is on the road, would that make any differences? Maybe I still can think about 16'40ish, but that's pretty much it?

16 years ago 09/27/2007 9:35pm EDT

re: LHS

The most important question is what do you think you can run for 5k?

16 years ago 09/27/2007 9:54pm EDT

re: HHH

I think you have a point. As of right now, since I have not raced a 5K for several month, I really do not know what I can run - thus the question.

I thought I can run 16'40", but do not want to be over confident and start too fast and blown it. Any prediction/suggestions are welcome....

16 years ago 09/28/2007 8:09am EDT

re: LHS

I think you have a legitimate shot at 16:40. All your workout times are just a bit faster than mine (3:27 1000s, 5:36 1600s, tempos @ 6:06) and I'm in ~17:00 shape right now. It's obvious you're in good shape; go for it.

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