How does one determine what kind of times they should start training for when it comes time for speed, without selling your hard work short but also not completely disappointing yourself for picking unrealistic times?
say you can run 20 minutes for 5K after 2-3 months of base. You do your hill phase for 6 weeks or so, then what should you shoot for once you begin training on the track? I'm assuming not 16 minutes. Maybe settle for 17-18 or so and maybe go for that 16 on the next batch of cycles? Is there an indicator workout to pick a realistic goal?
I'm not a coach, but just want to know the rationale behind a coaching decision, or a self-coaching decision. Thanks.