James76 wrote:
I recently ran a workout: 6x1000 (2:30 jog) in 3:00. I was told to take the pace of my workout (4:48 mile), and then add 1:00 to get my current 5k shape time. This comes out to 16:00 for 5k. I feel like I can easily run faster than 16:00. The workout was on a flat dirt road. Is this accurate???
Difficult to tell. Were you going balls to the wall to hit 3:00? Or was it more of a controlled effort? Somewhere between?
FWIW, I did nearly this exact same workout...6 x 1000 w/ 600 jog (~2:30) in 2:58 average. The next week I ran a 5k in 15:12. It was a solo effort as well, nobody within 1:00 of me. I'm just speculating, but if you can run 6 x 1000 in 3:00, you should run faster than a 16 flat.