a did a workout of 7x 800 with a 400 jog in between my times were
2:36 ,2:41 ,2:47, 2:47, 2:43, 2:45 and 2:37. so what should i be able to run in a 5k?
a did a workout of 7x 800 with a 400 jog in between my times were
2:36 ,2:41 ,2:47, 2:47, 2:43, 2:45 and 2:37. so what should i be able to run in a 5k?
A bit of advice: Don't run your workout like an idiot.
Recovery too long do 4 x mile with 90 secs rest and then think of a more original post
Judging from your workout 18+ for 5k, because it was very inconsistent. You would most likely start out way too fast the first mile and then suffer for the 2nd and third.
First thing I'd like to point out is the inconsitency of that workout. The other poster is right, looking at those times I feel that you would fly out at the start, struggle through the second mile and be dead by the third mile. It's not a smart racing tactic and generally doesn't produce good times or a pleasant race experience. So, on the note of workout I'd recommend shooting to run all of your 800s from 2:42-2:44 with a 2:40 for the last one to simulate the kick at the end of your race. Jogging recovery is good, but if you choose to do a standing recovery I'd recommend 80 seconds.
Finally, the predictions:
Road Race 5K: 18:15
XC 5K: 18:35
Note, these are just estimates. Times would vary based on course conditions, weather and health.
correction the 2:45 was before the 2:47s