Predict my 5k!

Sorry I missed an interval..

1:26

1:25

1:27

1:26

1:27

1:26** missed this one

1:28** grabbed water after this one. 1:35-1:40 recovery instead of 1:30

1:27

1:28.8

1:24.8

just guessin'...

I think I remember helping my wife out several years ago with a 400m workout and she was running similar splits...ended up going 19:40s or :50s, but I think her recovery was shorter too, so who knows.

You've clearly made progress since you ran the 22:30, but it's hard to make an informed guess about your current 5k fitness from this workout.

Next time you're at the track, I suggest trying something more specific to running under 20 for 5k - maybe 6 x 800m @ 3:10 or 5 x 1000m @ 4 flat with 200m jog between intervals.

When's your next 5k race?

I am racing Saturday night. It's been a while. I think the last time was mid July.

Temps call for 63 degrees and clear with very little to no wind. Sounds like optimal weather for racing. Last year at this time I ran 22:42 but after my half I got mono in November and sprained my ankle in February when I finally resumed training in April I had gained 10 lbs and I ran 23:07 for a 5k in late May. I ran 22:25 late June in 92 degrees.. it was awful. I followed that up with my current PR of 21:55 on a XC course. It was rainy, windy and 55 degrees.. horrible weather but the course was flat and I ran much better than I ever imagined. I run well in cool weather.

I was hoping to run 21:15 or 21:30 on Saturday but maybe I'm in even better shape than I imagined.

Dkny.. I did a 6x800 workout I believe late April maybe early May. Again, I didn't really know my fitness boundaries.

So I did 6x800 at 3:00 goal with 3 minutes standing recovery in between

I remember crashing and sucking TERRIBLY because it was way out of my fitness level.

At that time it was..

2:56

3:02

3:24

3:28

3:23

3:14

I was no where near that. 6x800 at 3:10 with just 200 meter jog recovery still doesn't sound feasible.. I just think it's not enough recovery. It's really hard to say. Next week I will try that workout though.

One more thing..

I did a 7 mile tempo last Wednesday in 54:39- My last mile was 6:59. I remember last fall I did the same exact thing in 59:54 and I felt just as good, despite being 5 minutes+ faster. I had an extra gear if I needed it.

19:45-20:20 would be my guess.

Cool - good luck on Saturday, and when you try the 6 x 800m thing, don't do the first one in 2:56! In fact, better for the first one to be on the slow side - say, 3:20 - then descend the times from there. The short rest is important. If your goal is to break 20 for 5k, you've got to get used to running 800s right around 3:10 while feeling somewhat fatigued.

I would be ecstatic if I broke 21..thanks guys, this gives me a ton of confidence. Any race plans you have? I usually take the first mile at around 7 flat and try to hold on.

Gotta go faster than 7 to break 20.

Id shoot for 630 which should be not so hard if you are actually in ~20 shape. Then drill it on the second mile. Then try and hang on. Shoot for 12:45 through 2. That will give you 640 for the last mile and 35s for the 0.1.

801: I'm not sure the OP is quite ready to break 20, but I agree that 7 is a little conservative for the first mile.

OP: I suggest something like 6:40 for the first mile, try to get the 2nd mile faster than the first and hit 2M around 13:15, hang on in the 3rd mile and try to get to 3M right at 20 flat, which will get you in solidly under 21.

Or you can go with 801's plan, which could get you under 20 if everything goes great or could have you running the 3rd mile in 8 minutes of you're just kind of done after 2M in 12:45.

Decisions, decisions - looking forward to hearing how it goes.

If you can nail the pacing, I think you'll be very close to 20:00. But it's hard to do that on a road course. My guess is you'll end up around 20:20-20:40.

Definitely don't run your first mile at 7:00 if you want to approach 20:00. That's too slow. In fact, if you go any slower than 6:30 for the first mile, you won't have a chance.

Keep in mind I say 7 flat based on my 22:xx fitness back then. Crazy that I might actually drop a minute + on my PR just based on a workout. I mean, I'm confident just never ran in the 20s.. or even close. In fact I don't think I've ever run under 14 for 2 miles. I am going to try and take out the first mile in 6:30 and see how I feel. Seems scarily fast. Hopefully my endurance is where you all think it is. I'm excited!

UGH I WOKE UP WITH A COLD!! NO NO NO! Any remedies you guys have to kick it out in 12 hours? I have to sing in front of 1000+ people at a candle light vigil tonight. Then want to race tomorrow night and PR!

Definitely sucks for the singing - are you soloing or part of a group?

As for the running, get as much rest as you can and try not to freak out about it. With luck you'll be feeling better tomorrow, and today should probably be an off day from running anyway.

How'd the race go on Saturday? Or did the cold get worse and keep you from running?

Also hope the singing went ok - trying to sing with a cold is no fun at all.

Well, I got numerous compliments on my singing Friday night. Saturday evening I raced like crap. I have no idea why I can't improve. Maybe the cold did play a part in it but I ran 22:28. I took my first mile at 6:47 and felt fine but then I hit a brick wall. Last two miles were 7:32 and 7:28. Closed well as my last .12 (garmin had it at 3.12 miles) was :40. I was so pissed off but between that speed workout on Wednesday, a cold and running a shakeout Saturday afternoon (something I've never done before) I guess it's just okay. I thought I really was in 21 flat shape. The workout definitely indicated it. Anyways I took out my frustration on a 13.1 mile long run this morning. The furthest I've ran in a year. It's time to step it up. Any tips you have to recover legs quicker and get out of this funk of being stuck in the 22s? So frustrating.

Glad the singing went well - what was the program?

As for the race, two quick thoughts:

Wednesday is cutting it a little fine for a hard workout before a Saturday race - maybe next time give yourself three full days between last hard workout and race day;

Doing an easy run the day before a race is fine and you certainly want to get in a solid warmup right before the race starts, but I wouldn't suggest doing a run the afternoon before an evening race.

I do think 6 x 800m pickup, 200m jog will be a good workout for you. Give the splits from this race, I suggest focusing on keeping all of the 800s under 3:20 and only trying to the push the pace on the last two. You have enough speed to break 20, but before you worry about breaking 20, you need to get comfortable enough at 6:40 pace to break 21.

When's your next race?

Dkny, the singing was for a candle light vigil. Five children were killed in a trailer fire. I sang Tears in Heaven.

I haven't determined a next race but hopefully sometime soon. I will give the 800 workout a go sometime this weekend. Probably Wednesday night.