What pace should I go at based off of these workouts?

Training Advice/Discussion

9 years ago 05/28/2014 5:33pm EDT

Last month 5k PR: 19:32 (off of sporadic training, maybe 10 miles a week (I XT 12-20hr/wk, or DID, I am running more and have been running more ever since that race)

This Saturday I got a big 5km race. The conditions are going to be ideal: sunny, 65 degrees, not too humid, and the course is great. It's on the road and some brick road, starts off going downhill for 1.2 miles, flats out for the col de sac turn-a-round, then back uphill for the last bit (out and back course)

Today I ran a 4 mile tempo at 6:29/mi.

Last week I ran 2x800m (2:38, 2:42) w/ 400m jog recovery between each, then 2x400m (1:23, 1:17).

I know the repeats were not really a structured workout, I am just getting into starting to incorporate more track stuff. I know know I should be trying for 5x100m repeats and 10x400m etc

I was thinking of going out at 6:00/mi and holding it until .3 miles left and then drop the hammer. I did a hard 8 mile run on Sunday where I had a kick at 5:22/mi (around there, last bit at 5:05/mi) so for the last .25mi of the race I am going to use my newfound KICK!

9 years ago 05/29/2014 5:07am EDT

re: what pace

bump. any help appreciated

9 years ago 05/29/2014 11:47am EDT

re: what pace

Go out at that 6 minute pace you think you can run. You'll never know what you're capable of until you actually do it. The key in your situation is to stay relaxed through the second mile. If 6 flat feels like you're already close to redlining, maybe back it off. 6 flat is going to feel much different than what you have been doing, and that's okay. When it starts to hurt though at mile two, you've got to stay composed and keep increasing your rhythm. You're going to slow down at the second mile. It's going to feel like you're running the same pace, but you're not. You can't let the second mile slip.

9 years ago 05/29/2014 1:02pm EDT

re: Laktik

Laktik wrote:
Go out at that 6 minute pace you think you can run. You'll never know what you're capable of until you actually do it. The key in your situation is to stay relaxed through the second mile. If 6 flat feels like you're already close to redlining, maybe back it off. 6 flat is going to feel much different than what you have been doing, and that's okay. When it starts to hurt though at mile two, you've got to stay composed and keep increasing your rhythm. You're going to slow down at the second mile. It's going to feel like you're running the same pace, but you're not. You can't let the second mile slip.

what about running down that little over a mile hill at -1%? 6:00 would be too slow with that decline...just go by feel, maybe 5:45-5:50

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What pace should I go at based off of these workouts?

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