Help w/ 5K pacing (5K race prediction)

Training Advice/Discussion 5k/10k

10 years ago 03/27/2014 6:24pm EDT

5 days ago I ran a pb 10K in 37:41 on a very hilly course. I haven't run a flat 10K in over a year. My previous best was 39:40.

Next Saturday I'm running a 5K, but I'm not sure what pace I should go out in.

If it helps, my workout today was 8x800 w/ 90 secs jogging rest @ 8-9 min pace. Splits were 2:52, 2:47, 2:44, 2:47, 2:48, 2:51, 2:51, 2:43

The workout was comfortably hard. I wasn't totally spent, but I was pretty happy it was over.

My 5k pb is 18:42 (from January).

I'm still pretty new at this, so I've been making decent gains from race to race. I don't think I will have a problem going under 18:42, but I don't know how far?

Yes, I'm slow. If it helps comprehend the times, pretend I'm a middle school girl.

Thanks

10 years ago 03/27/2014 6:27pm EDT

re: onuzim

10 years ago 03/27/2014 6:36pm EDT

re: onuzim

Go out at 5:45ish pace, and shoot for breaking 18:00.

10 years ago 03/27/2014 6:45pm EDT

re: nsfned

nsfned wrote:
Go out at 5:45ish pace, and shoot for breaking 18:00.

I might do this.

Breaking 18 would be a big deal (for me). It's a small low key race so if I blow up after 2.5 miles it's not a huge deal

10 years ago 03/27/2014 6:55pm EDT

re: onuzim

yeah, go out no faster than 5:45, then put the burners on at 2 miles.

you should break 18

10 years ago 04/06/2014 2:50pm EDT

re: reed

In case anyone was interested, I ran 17:49. It turned into a bit of a tactical fun run haha I stayed on the heels of another guy through 5:50 mile 1, 5:50 mile 2, and then ran away w/ 5:38 and :30 for the .1.

Honestly, I wish I would have went out at 5:45, I think I could have run faster.

Anyways, thanks for the help!

10 years ago 04/06/2014 2:59pm EDT

re: onuzim

Was the 3 mile mark 3 miles or 4800m?

Oftentimes the person marking he course will just use 1600m as a mile instead of 1609.

If it was at 4800m that is a very impressive kick and you certainly could have gone at least 30 sec faster.

If it was a true mile marker bet you could run 5-10 sec faster.

10 years ago 04/06/2014 3:52pm EDT

re: pewow

It was a true 3 mile mark. I did feel like I left some out there today... Like I said I'm new at this so the gains are big for now, and fun. I think I will be chasing 17:30 next time I go out.

The kick was pretty hard for sure. I had fuzzy math in my head about breaking 18 so I ran as fast as I could.

According to my Gps (I know, not accurate, etc) I did the last .25 In 65 secs.

10 years ago 04/06/2014 4:28pm EDT

re: onuzim

.25 in 65 seems awful quick to finish a race, i'd call BS. doesn't matter though, you ran pretty well.

seems like we were all pretty close to our guesses, and you couldve run maybe 17:40 with a faster first 3k.

for next time, don't try to break 17:30. just try to PR. i was stuck at my PRs in the 17 minute range for over a year because i kept trying to run 17 flat when i was in 17:20 shape.

10 years ago 04/06/2014 6:26pm EDT

re: reed

Thanks, solid advice. It probably is bs (watch/ distance or whatever). In my defense though about 15 yrs ago. (H.s) I was a 49.9 400 guy, so I do have some leg speed (most of it has left long ago though haha)

If you don't mind me asking, where did your pr end up after stalling in the mid 17s?

I didn't run at all from age 20-29 and picked it up again about 2 years ago.

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