Based off these workouts (all completed within the last 3 weeks) what do you think I can run a 5k in? Next weekend (5/11) I will be in a competitive invitational 5k. My previous best is 15:17 from last spring.
- 5 mile tempo 25:41
- 12 x 400 65 w/200 meter jog
- 2 mile (9:40), 1 mile rest, 1 mile (427) – neither of these were all out, but a controlled effort.
- 5 x 1200 3:25-3:30, 600 meter rest
- 2 x 2 mile with 1 mile rest (9:54, 9:41)
It does not seem like you will have too much trouble breaking 15:00. You probably should not go out any faster than 15:00 pace and then see what you got left in the tank the last 1600 or so.
if you are really peaking for this race and its great conditions and you run a perfect race ...14:59.99
I'm much more optimistic than the poster above me. I don't think you should have any trouble breaking 15:00, assuming that you're running good mileage in addition to the above workouts. That said, I wouldn't go out at 14:30 pace: but I think that sub-15:00 is a pretty conservative goal for you.
I recently ran just under 15:00 twice (14:58 and 14:54). I could have one th tempo, and 2x2 mik, but none of the other workouts you mentioned.
I was at 80-90 miles for 9 weeks doing mainly;
10 mile steady state progression runs (615 down to 545)
fartlek workouts (example: 2 min on, 1 min off x 8-10) and
15 mile long runs every week (some of which were at 545-550 pace)
I also did one 10 mile tempo in 55:15.
The past 4 weeks I've dropped the mileage down to 65-75 and focused on the interval workouts. I've kept doing a 12 mile run every week. The pace for that ranges from 6-630 pace. Depending on how I'm recovering from the workouts.
You will have no trouble at all going under 15. I would say 14:40
Somewhere between 12:37 and 35:59. hmu if I'm right.