what time do you guys think i can run

Be happy with anything under 25:00

id be fricken ecstatic with anything under 25... I want 25:40. thanks so much, huge confidence booster!

Projecting finishing times based on workouts with long recoveries is difficult unless you know a lot about the athlete in question, though the problem is mitigated someone because 3 minutes per interval is a decent length.

This would be an appropriate workout for someone who runs a 19 flat 5k. It doesn't mean that you actually can, though, as in my experience VO2Max intervals tend to overestimate the racing ability of people who run 5ks in over 16 minutes.

The charts also say that this is the right workout for someone who runs a 5-miler at 6:20 pace. Since almost everyone under-performs as they go up in distance, and as this will almost certainly be a road race rather than a track race, aim to hold 6:20 pace for the entire four-mile race, which would bring you in at 25:20--solidly ahead of where you were last year.

Any time really, it depends on your schedule. I prefer mornings. Strange question.

Also, just because your body is strong enough doesn't mean it'll be easy. Last mile and a half are going to hurt like hell.

In the fall, remember what you are feeling now after taking two weeks off and do not take two weeks OFF.

You need to take two weeks EASY. 2 miles slow with 3 or 4 strides every day or 3 or even 4 miles slow with 4 or 5 strides every other day. You might be even better off doing four weeks at 50% of your maximum mileage with only 3 days of strides each week for quality.

Impossible to say based on that one workout. But probably 25:30-26:30 unless your endurance is terrible.

I took two weeks of last fall too and had my best track season ever running 10:40 for the 3200 which is good for a girl. I got 5th at state. It just hasnt come back as easily as it did in the winter (although it didnt exactly come back easily in the winter either). I take two weeks off because I kill myself when i am running with 4 workouts a week and some doubles. Works for me i just need to make sure I need to take my 2 weeks breaks.

hm. hopefully more like 25:30.

I turn it on when things start to hurt... I handle pain well. I just need to know Im able to do it.

Yeah, 10:40 for the 3200 is really good for a girl. I know a girl who runs that for 3000 and runs a 19 flat 5k.

And to put in it comparison, the pace per mile of a 25:30 is equivalent to a 19:48, so you should be able to run under 25 if you get in the same shape as when you ran the 10:40. I have a friend who runs 17:00 flat and 10:30-10:40 for 3200.

"Works for me i just need to make sure I need to take my 2 weeks breaks."

Is this a question?

seems as if you were running this workout at around 3-5k pace. Assuming this is from yesterday, you can make that just under 3k pace so your 5k pace will be around 6:10/mile. add another 5 per mile to make it 6:15 for 4 mile pace and add another 10 per mile because you are questioning your time

Potentially 25:00

Prediction 25:40

when you say the pace per mile of a 25:30 is equivalent to a 19:48, what do you mean. Does that mean if I ran a 19:48 5k I would be able to run a 25:30 or just the paces per mile are the same? and I am nowhere near the shape I was when I ran 10:40 and im discouraged in feeling like im never gonna be there again. I ran the afformentioned workout yesterday and the race I am talking about (the four mile one) is tomorrow.

no it wasnt. Im only doing what my coach is telling me to. he even said I could do 3 weeks. I guess Id rather run a little slower than my potential then be injured or burnt out.

youre the best. thanks so much. I hope your prediction is true! I would be happy with a 25:40... lower would be better but if that was my time, I wouldnt complain.

but thanks for looking up all that chart information for me. I appreciate it!

just relax and let the pace come to you on race day. of course you're not in the same shape as when you were in peak form for state! just relax, you'll crush 26:00. just run 6:30 your first mile and let the competitive juices fly after that.