Predict my race shape pleeeaase:)

You ran a three mile tempo in 18:12 and are worried about breaking 18?

Well yes...I know it sounds dumb when you say it that way, but I will probably only get 2 chances to race it this season and the one race I've already had I blew because I was by myself in a big gap between runners and I gave in mentally, so I'm not very confident in my racing ability right now I guess. And if I kept that pace for another 0.1 mile in the tempo it would come out to like an 18:50 5k, which I know should be good because it's only a tempo effort but it's still 50 seconds away.

I don't like your workouts if you really are preparing to run 3000/5000 kinds of races. Where is the high end aerobic (like repeat 800s or 1000s)?

If the tempo was comfortable, and you have any speed, breaking 18:00 shouldn't be a problem.

I'd try and run some 800's x6 at 2:35 each. If you can do this comfortably than you are more than ready to run 18:00 5K. Those 5:40miles in the race will feel easy and you'll cruise to under 18.

Don't believe the need to run 2:35/800. 2:45/800 is plenty quick

You certainly have the fitness to break 18. It sounds like what you need to work on (as you yourself pointed out) is your confidence.

I always trained faster than race pace. So if I'm going to be running a 5:40/mile for my race goal, than I always would train faster. So for me, and it worked always, I wanted those 5:40 miles to feel easy. At a 2:45/800 that is a 5:30 pace, not much different than the goal.

If I'm running at 5:10-15/mile pace in training than the 5:40 in a race is very comfortable.

Just my thinking and what worked for me. The first time I trained for a Marathon, my goal was to break 3:00:00. I ran mile intervals as my bread and butter workout and consistently ran about 8-10(1minute break between) at 5:00 mile. I also put in about about 100-110 miles per week.

My first Marathon was run in sub 2:35. Those miles run just under 6 minutes were effortless, I had to contain myself from going out faster. Since that race, I have always made sure my workouts were faster than my race goal.

800s at 2:35 sounds REALLY fast to me. I've never run one that fast except MAYBE in the first half of a mile race...I don't have a lot of speed. I highly doubt I could handle a workout of 6 at that pace.

I do agree that I'd like to do something along the lines of 800s/1000s at or below race pace, but I don't control my own workouts and I don't know whether we have anything like that coming up or not:(

Any more predictions?

Way too much mileage for you. Cut it down to 30 miles per week and start running fast. Seems like you're locked in the 6:00 min/mile pace because that's all you ever do.

CTIX is either trolling or extremely stupid. when I was running 2:32s for 800s (off of a 1:45 recovery), I was capable of running 16:15 for 5k. 2:35s would probably mean 16:40 (NOT 18:00) providing there is a solid tempo run in there.

that 18:12 3-mile tempo has you right on the line of 19:00 for 5k and in this case, its tough to call because we don't know how hard it was. general rule - as long as you weren't racing your tempo, the race pace is at the worst 12s faster than a tempo for the same distance and in this case, I'ld say right on the line of 18:00.

the 300s workout seemed to indicate that you could run the mile around 5:20 worst case scenario and in this case, I'ld be pointing right around 18:00 for 5k, give or take 20 seconds.

Bottom Line:

the fact that you are questioning your fitness I'll be saying 18:15.

i ran a four mile progression run today the first one was at 7:08 then the 2nd 6:17 then the 3rd 6:03 then the 4th 5:42 my best tempo ever was last week which i ran at 5:46 pace for 5 miles but your times sound amazing for a chick you will definately run a sub 18 its easy just keep on hitting those negative splits each mile and you will be fine

17:50 shape in the right race. If you're an endurance type the need to run close to even splits is vital, so hang back early and gradually catch the fast starters. No faster than 85 second laps at the start.

Cowgirl shape. I want you doing all the work.

Sorry, I missed this message. I was not trolling and I'm not stupid as you suggest. A 2:45 800 pace equates to a 17:25 5K. So a__wipe you can have your suggestions but don't question a method that has absolutley worked for me.

Your post states you ran 2:32's, which again falls in line with what I suggested, but I would be a puss if taking 1:45 recovery. 60 seconds is better.