Im a HS runner coming of track season. I entered a 5000 track race and was wondering if you all think its possible to break 16:00 based off my 1600/3200 times? I've never ran a 5k on the track before but wanted to try it. My time for the 1600 is 4:38 and the 3200 is 10:00. I was thinking of trying to run a 5:10 pace for the first 3200 and then picking it up a bit on the last 1800 meters. Based on my times do you think its possible?
mah wrote:
Im a HS runner coming of track season. I entered a 5000 track race and was wondering if you all think its possible to break 16:00 based off my 1600/3200 times? I've never ran a 5k on the track before but wanted to try it. My time for the 1600 is 4:38 and the 3200 is 10:00. I was thinking of trying to run a 5:10 pace for the first 3200 and then picking it up a bit on the last 1800 meters. Based on my times do you think its possible?
What you're saying is you want to run a near PR in a 3200m (and change) after running a 5:10?
You seem to not have the proper endurance to run a 3200 well. So you will probably not move up well in distance and even if you did you would probably need 9:50-9:55 speed. Go out slower than 16:00 pace and maybe if you are having a great day you can bring it down if not then you won't die at the end.
10:00 and a 4:38 indicates you are more of an endurance runner. You should be able to break 16:00 no problem in good weather on the track. If you go out in 10:15 and have toughness over the last mile it will be there.
break it up wrote:
10:00 and a 4:38 indicates you are more of an endurance runner. You should be able to break 16:00 no problem in good weather on the track. If you go out in 10:15 and have toughness over the last mile it will be there.
I don't think so. His 2 mile is weaker than his mile, and his 5k is bound to be weaker than that. I'll give him 16:25 if he has a good day.
I agree wit the folks saying sub-16 is ambitious. Go out at 79-80s/lap, and see if you can drop down in the last 2k. 16:20-16:30 would be a strong outcome.
You should be right at 16:00 flat with a 10:00 flat.Just hit the right paces: 77s / lap = 5:08 x 3 = 15:24 @4800-m + a massive kick = 35s the last 200-m. So aim for just a shade under 77s / lap. Hit the first 200-m in 38 and you are right on track.
When my PRs were very similar (4:40/10:08), I ran my first 5000m on the track.
I was running with another teammate who was a bit faster and our coach paced us (it was an allcomers meet), so I wasn't targeting a pace, just trying to hang in as long as possible. I think our coach was trying to hit 80s. I ran almost dead on 80s, closing the last 200 in 36 and hitting 16:39 which was very comfortable. My teammate cut the miles down slightly and ended at 16:25.
You are a little bit slower than my teammate was, so I would put you at 16:30 - 16:35 unless you have improved since your PRs. And I would recommend that you approach it looking to run steady and cut down at the end rather than going out fast and blowing up. You have plenty of time later to cut massive amounts off your PR (I never got great...15:45, but my teammate ran 14:15 and another similar teammate ran 13:55...and this was in the 90s when everyone sucked).