Currently running 80 miles a week.
7x1km in 2:53 with 60 sec rest.
5 mile tmpo runs at 4:57 pace.
16x400 in 65 with 60 sec rest.
8x800 in 2:15 with 2 minutes rest.
5k PR of 15:14 on the road.
Currently running 80 miles a week.
7x1km in 2:53 with 60 sec rest.
5 mile tmpo runs at 4:57 pace.
16x400 in 65 with 60 sec rest.
8x800 in 2:15 with 2 minutes rest.
5k PR of 15:14 on the road.
I'd say you're in at least 14:45 5K shape based on the 1K & 800 workouts
I'd say 14:30 and right around 30 flat, maybe faster. When is that PR from? Your 5 mile tempo is a stronger than that PR, also with that 400 workout you should be looking at 4:12ish for the mile.
That 5km was run on a hilly 5km course last summer. I have run 68:30 for a half last year as well. Thanks a ton for the input guys. Greatly appreciated.
nice workouts!
14:35, 30:15