I'm running a 5k in a month, 1500 time is 3:59 and 3000 time is 8:39, but I haven't raced it since 2012 and I'm probably around 8:35. Based off of 45 mile weeks, what time should I run? I want to get down to 15 flat this summer with a much higher mileage, but right now do you think around 15:20 sounds reasonable?
I don't really run 5k races often, but I want to eventually transition into making them my main distance. Thnaks in advance!
I ran 3:59 then about a month later ran 15:21 with almost perfect pace judgement. I didnt have quite as fast a 3k PB as you although im guessing I could have goten very close to 8:35 on the right day. So id say that sub 15:20 is a very doable goal.
Im a bit more of a distance guy though, specialty is the 10k so if your more speed based it shouldnt be too tough for you.
I think should be able to hit 14:50s.
I know that a 3:59 can convert to a 14:50 if you run high mileage, but I only run 45 miles per week at the moment, so I don't think I have the speed endurance to hold sub 3 min 3k's for that long.
I was a 1500/steeple guy. A week after I ran a 3:57 1500, the coach asked me to jump in and run my first collegiate 5k to score some points in a meet. I went 15:06, so 3:59/15:20 sounds entirely reasonable to me.
When I was in 3:59/ 8:36 shape; pb's ; I was running between 14:56 and 15:20 and going out in 10ks in sub 15:30. I ran a bit more mileage but if you run smart and have guys to run with, 15:20 will be easy. It should feel pretty easy up to 3-4 k then push through.
I have a few friends that have gone through similar situations when going from 1500 to 5000 later in the season.
Their respective personal bests between the two events play out as such.
3:59 - 14:21
3:54 - 14:44
4:03 - 14:56
First guy gets up to 90 miles per week during base and holds 80-85 throughout the season. Second guy runs around 60-70 while the last guy runs about 40-60 depending on how he feels (a bit more injury prone so he has to pay close attention to his body). If you average around 45 during season I'd say you have a great shot of getting under 15:20 fairly easy, perhaps even sub-15 in the right race, especially considering how good your 3000 personal best is. Good luck with your next 5000.
Thanks for the feedback, I think I'll amend my goal to a 15:15 because it's a much neater number, and slightly more challenging.
I had a college teammate whose fastest 1500 was 4:00 and at the same time ran 13:50 and 28:48 for 5k and 10k.
When I was running 3:56 for 1500 my 5000 was 14:31.
Both are atypical. After coaching in college for a few years I observed 3:55 correllating to 14:50-55 on average talent runners who came into college with 4:30-5 mile prs and 9:45-10:00 prs off of 30-50 mile weeks.
15:00-15:05 is what you are probably cabable of.
MontrealMiler wrote:I'm running a 5k in a month, 1500 time is 3:59 and 3000 time is 8:39, but I haven't raced it since 2012 and I'm probably around 8:35. Based off of 45 mile weeks, what time should I run? I want to get down to 15 flat this summer with a much higher mileage, but right now do you think around 15:20 sounds reasonable?
I don't really run 5k races often, but I want to eventually transition into making them my main distance. Thnaks in advance!
interesting
spent coupla minutes doing some prelim lines of fit for theoretical best :
55.0 / 1'59.4 ->
3'59.9
8'35.0
15'01.6
32'00.7
or
55.0 / 1'59.3 ->
3'59.5
8'33.9
14'59.3
31'54.5
i can't help you with what you will run in 1/12, but it may help to know you have ~ 15-flat potential
( no idea what higher mileage will do to those lines of fit, but hopefully for you, enhance rather than dehance )