I will start - about 4:33 or thereabouts
I will start - about 4:33 or thereabouts
maybe include your PR as well
No clue. Maybe 5:15 or a bit better when I was a sub-16:50 5K kind of guy.
5:25 average at best in HS. Yeah, I was slow for a guy.
Nice. I did a similar workout at 4:53ish. I wish I would have gone 5-10 seconds faster though, I could've gone 2 or 3 more at that pace with rest that long.
Never took that much rest although I'm not against it. Did 4x in 4:30 with 90 so I'm guessing 4:25. Only a 4:14 miler but sub 30 10k s I'm strength based.
Not sure i would attempt such a stupid workout. Maybe 5:05-5;10ish
Actually did this in a workout:
4:38
4:29
4:40
My pr was only 14:38 though.
However I did have a much faster mile PR.
3:49 1500 PR. maybe around 4:25-4:30. put in solid mileage that season, 60-70 for 8ish weeks, peaked at 81. so i had a little strength that year too.
Maybe 4:40 or a bit quicker if I went all out...somewhere between 3k and 5k pace.
right around 4 min for mile indoors. Did 3 in 4:24 with 1:50 recovery. So prob around 4:16- 4:18
Guessing around 5:00? PR's were 16:30/4:39
4:40-4:45's, but faster if I was actually going all out (which I don't do in a workout)
Age 46,
Jan 2012: 5k/16:05 on hills.
Miles: 25 - 40 a week.
Today, 4:50's easy.
When I was in just under 16min shape I did 3 x mile at 4:58 with 5 min rest. I don't know if that was the accurate pace, but I always did workouts too hard back then anyway (so it was probably too fast for me and almost all out)
Ran 5:03, 5:04, 5:02 with one lap (~2.5min) rest two weeks before my 5k PR (15:40). I suppose if I were racing the workout and had the extra couple minutes of rest I "could" do mid-4:50s.
At sea level, in spikes/flats, with teammates, I probably could have done 4:20ish. I was probably in shape to run 13:50. I've never gotten to race at my best though, so it's all coulda, woulda, shoulda.
Joe, why don't you do local races anymore? or do you race out of the valley nowadays?
Why would this be a stupid workout?
I hit 4 x "1600" in 4:40 with 5 min rest (supposed to be 5k pace), then later post collegiate hit 6 of these in 4:44 with 3 min rest (10k workout).
So 3 would probably be 2 mile pace? So 4:30ish?
I just did this workout and went 5:10, 5:13, 5:13. Probably in 16:15-16:20 shape. PR is 16:24 but looking to run sub-16.