small4chin wrote:
Did a 5k at the end of a normal milage week a few weekends ago, shade over 17min. I would consider it a time trial type effort.
If you were rested, you probably could've hit around 16:45ish.
Based on your 800's, and the fact that I personally can run about 4% faster on a treadmill as opposed to outside on a reasonably not pancake flat loop, I'd say 157s/800 * 1.04 = 163s/800, or 2:43 for the half using the Yasso 800 method. This puts you at 1:17 for the half, using McMillan, and 16:43 for the 5K. So the two work-outs seem to jive.
So I'd say 1:17, if it's a flat course, and weather is ideal.