hey based off these two workouts what ya think i could run for 1500/5km..
5 by a mile 3 mins rec 4.56,4.52,4.51,4.50,4.48 was not pushing to the max could have done another rep or two at same pace or faster.
3 by a 2 mile off 3mins rest in 10.15,10.06,9.48 last one was all out the other 2 where controlled...
Would be great to see what ya think
Not sure about 1500M, but I would think you can run 14'40 - 15' on the 5K at the same situation as you did the workout.
I would lean a little more to 15.00 than 14:40. 1500 wise 4:00 to 4:10. Maybe 3:55 if you are more of a speed guy. This assumes you have been doing a little bit of faster paced stuff.
LHS wrote:
Not sure about 1500M, but I would think you can run 14'40 - 15' on the 5K at the same situation as you did the workout.
lol those estimates are shitty.
Id say 14:30ish for the 5.
1500 depends more on your speed though.
I could do a workout at max effort around those times and my pr is 3:46.3 for the 15.
I don't think that you can break 15 if you. The 5mile workout is way better than the 3x2mile. If you add up the 3x2mile its still not a very good 10k and you went all out on the last one.
This whole estimating times off workouts is a bit of a joke. The level of effort with the same times can vary a lot. There is also the level of fatigue going into the workout.
You sound like a major speed guy if you are only running a 14:30 with 3:46 speed. There are a lot 14:30 guys with 4:00 speed are doing 5x1600 in 4:45 as a core workout.
If he is a 14:30 guy, 10:00 2 miles are around his tempo pace so I would expect him to be able to close with a 2 mile all out faster than 10k pace (9:40 or so). I am guessing that they are actually close to 10k pace which makes him a 31 min 10k guy and like a 14:50 5k guy.