I put more effort into my 15 miler each week than I do my track workouts.(or about the same effort)
"I can time trial a 15 miler in x:xx:xx, so that means I should be able to run sub 15 for 5k."
Fill in the blank.
I put more effort into my 15 miler each week than I do my track workouts.(or about the same effort)
"I can time trial a 15 miler in x:xx:xx, so that means I should be able to run sub 15 for 5k."
Fill in the blank.
1:20
That's if you do your long runs very, very hard. If not, than maybe 1:25 or even 1:30
I do the 15 miler hard. As close to a time trial as you can get without having the testosterone flowing.
When I was in shape to run 15:12 and 30:56, I could run a flat 17-miler at 5:55 pace at a comfortably hard effort, usually finishing up at 5:20s. Most training runs were 6:25-7:20 with easy morning runs at 7:15-8:00.
So, take that information and mold it into your 15 mile time trial. I don't know if you should really do a time trial each week, but if that's what it is I would guess 5:30-5:40 pace.
R U wearing Vibrams?
Chris Wasnetsky wrote:
When I was in shape to run 15:12 and 30:56, I could run a flat 17-miler at 5:55 pace at a comfortably hard effort, usually finishing up at 5:20s. Most training runs were 6:25-7:20 with easy morning runs at 7:15-8:00.
So, take that information and mold it into your 15 mile time trial. I don't know if you should really do a time trial each week, but if that's what it is I would guess 5:30-5:40 pace.
Thanks. My pr for 5k is 15:44. I havent raced a 5k since summer and I've put alot of good mileage/training in between then and now. Today I ran 5:50 pace for 15 miles. 5:30 being my fastest mile and 6:00 was my slowest. And this was solo. I didn't have people running with me that I could work with.
And I have no speed. I bet that plays a big part on how fast I'd have to run 15 miles to be able to run a 15:00 5k.
^Too little endurance, too little speed.
I did today my 20th sub 15min/5k just bit older than teenage