Can you help me give an idea about what times i could run this season. I have made some estimations myself.
I am 18 years old and i a ma talented track and road runner according to my coach.
I want to run 8:20 on the 3k and sub 14:30 on the 5k
can you say if this is possible for me accoriding to my latest times and workouts.
PR's
1k 2:30:67
1.5k 3:54:67
Latest races
3k indoor 28-02 8:29:66
10k road 12-02 30:46 ( in the snow on shell paths )-6 celcius
5 k road 1-04 14:38 14 degrees celcius
Trainings
all maximum effort
1*2000 5:27 rest 10 min easy jog.
1*400-300-300 ( 61-43-42 )
1*300-200-200-300 ( 42-27-26-41 )
Second:
8 * 1000 (2:55) rest 2 min
third:
6*400 ( 70-71 ) 4*400 ( 67-68 )3*400 ( 64 ) 2*400 ( 62 )
Rest 30 sec - 45 sec - 60 sec - 2 min
Fourth
5* ( 2*800 ) (2:24-2:20-2:16-2:12-2:08)
Rest increasing 45 sec - 60 sec - 75 sec - 90 sec - 120 sec.
I hope someone can give me some estimations about times i can expect this season.