Sub 17 ?

4:55. Exactly.

I've seen 5:04 do it before.

Why don't you have a coach this year?

How about to run dangerously under 17?

asdfasdf wrote:

How about to run dangerously under 17?

I see what you did there with the infinitive - Salud!

Turned a 16:46 late last year and would say . . . 5:00ish if you have some natural speed but struggle going the distance, 5:15ish if you struggle with leg speed but can handle a slightly slower pace (5:25ish) for a couple of miles. If you can run 11:00ish for 2 miles by yourself you are on your way.

Here is a workout I had a week before the 16:46 and was my 1st fast workout in a long time coming off of longer runs @ medium pace.

2 x 1 mile (5:20 and 5:26 approx 3 minutes rest) and 1 800 (2:30 might have been faster) + 1 shakeout mile @ 6:30 (comfortable).

Good luck.

I think it would be very tough for somebody with a 5:15 mile to run sub 17... 5:25 pace to go sub 17, I don't think there are many people who ever could run a 5k at mile+10 second pace.

I would think 5:02 or so would be the absolute slowest mile you could crack 17 with. If you are talking sub 17 I seriously doubt you aerobic development is on par with your natural speed, no matter how slow you may be in the short stuff. I know I was running 4:45 consistently before I could break 17, and I never considered myself any sort of speedster.

I would probably like to see something in the ball park of 2:32-4 pace for 4x8 with 2 minutes rest before I would go after sub 17.

Mile times of my running friends from 2011:

Guy A - 47 years old: Runs a mid-to-low 16 5K on a really good day. At our track meet he ran a 4:46 mile.

Guy B - 38 years old: Runs lower than 16:20 almost all of the time but has never broken 16 for the 5K. At our meet he ran a 4:36 mile.

Guy C - 37 years old: Runs ultra marathons and ran the mile in 5:00...however he runs the 5K in about 17:30-17:40 on average.

P.Whelan wrote:

I think it would be very tough for somebody with a 5:15 mile to run sub 17... 5:25 pace to go sub 17, I don't think there are many people who ever could run a 5k at mile+10 second pace.

I would think 5:02 or so would be the absolute slowest mile you could crack 17 with. If you are talking sub 17 I seriously doubt you aerobic development is on par with your natural speed, no matter how slow you may be in the short stuff. I know I was running 4:45 consistently before I could break 17, and I never considered myself any sort of speedster.

I would probably like to see something in the ball park of 2:32-4 pace for 4x8 with 2 minutes rest before I would go after sub 17.

----------------------------------------------------------

Agree with you if the 5:15 is in a competitive race, with spikes and is all you got. But in a solo workout (which was my assumption), if you are running 5:15s, you are likely there. My workout (posted above) was 5-10 seconds slower and I had no trouble going sub 17. I will say it was a very pleasant surprize nonetheless. Everyone is different of course. Part of the beauty of it all.