In Cross country season, we had 3 x 1 mile workouts with 1:30 minutes rest (300m jog) every other week / every 2 weeks.
These are the range of times I ran for each mile-->
1st mile: 5:45 to 6:00
2nd mile: 5:49 to 6:04
3rd mile: 5:38 - 5:58
Both my coaches said I should be able to run 19:30 min for the 5k at the least. And for all my races I couldn't break 21 minutes....I noticed I was able to do the 1st mile in 6:00-6:10 but after that, my legs just died.
I don't know what the problem is, and I'm asking this because I'm afraid this sort of "good workouts, bad races" condition will hit me again during track season.