I havent ran a 5k race since 2 years ago. my training has been decent but had 2 weeks ago all off because of foot injury
The race is in 3 days so im reducing my training. My mile pr is 5:35 so i think going out at 6:00/mi would be good but not sure. i think i might be able to go out a little faster. i would love to sub 18:30
5K PR?
2 years ago a 21:10
But been running and doing more cardio in general since them i found out that sucked and i sucked at endurance sports. been doing more running, a few 150 mile bike rides etc. and now comfortably can run 9 miles at 6:55/mi
What have some of your recent interval work-outs been, and with what average split times? Ones with jog, not rest recoveries, please.
been throwing down some 400m at 5:50/mi during 5-7 mile runs. I dont have specific set intervals but i like to get some fast leg work in a few times a week like 400-800m at sub 6:00/mi
it may be hard to draw a prediction based from this, i reckon. last fast day was yesterday which i ran 6 miles at 7:20/mi with one half mile at 5:45/mi. i feel like i may be able to keep up with around 5:50/mi for the 5k but thinking it is smarter to go out maybe 5-10 seconds slower and always i can negative split etc
passionate wrote:but thinking it is smarter to go out maybe 5-10 seconds slower and always i can negative split etc
I agree. Although it bothers me you haven't done any structured interval work. It doesn't really allow for well-advised pace recommendation. If I were you I'd go out somewhere in the 6:00-6:15 range for the 1st mile, and negative split it. I wouldn't knock off any more than 10-15 seconds per mile between the 1st and second miles. Last mile I'd pick it up again if I wasn't feeling red-lined.