So today i did a 4 mile tempo on the track in 21:58, (5:29 pace) It was quite all out but it was near max effort. What kind of 5k shape should i be in right now? Just for speed reference i run a 200 in 27.9.
So today i did a 4 mile tempo on the track in 21:58, (5:29 pace) It was quite all out but it was near max effort. What kind of 5k shape should i be in right now? Just for speed reference i run a 200 in 27.9.
Well I'd say a 5:29 pace puts you at about at 39:xx for the 10k so maybe like 15:50 for the 3mile. Depending on if you go all out you maybe could go 17:40s for the 5k.
17:40 is slower than 5:29 mile pace, did you mean 16:40s?
I would personally say around 16:30
Was it really 4 miles or 6400 Meters? 8-10 second diffference.
Well if you are saying it was near max effort it was a time trial rather than a tempo. Sometimes you can go faster this way than in a race since it prevents you from blowing up.
But anyways I would give ya about 16:40-45 shape as of now.
It is 6400m, and it wasnt max effort but it was pretty hard for a tempo.
I'll put you at 16:51 for a track 5000 meter run and 16:59 for a flat road course.
First, you don't understand training. Second, you'd be lucky to run 16:40.
I ran a 4-mile TT at XC camp the summer before my junior year in 21:52. I ran 16:42 for 5k at the first meet and got down to 16:25 a couple of weeks later.
My fastest tempo to this day has been 4 miles at 5:45 pace. Really hard effort but very successful tempo. Two weeks later I ran 16:27. You guys need to understand running "all out" in practice, in trainers, by yourself, and under 70 mile weeks is nothing close to the all out with flats, a taper, and some guys to pace off of.
Personally id put you around 15:5x area
NateTheGreat wrote:
So today i did a 4 mile tempo on the track in 21:58, (5:29 pace) It was quite all out but it was near max effort. What kind of 5k shape should i be in right now? Just for speed reference i run a 200 in 27.9.
Just for speed reference, I ran the 200 in 24.71...at the end of the 10,000 meters at D1 Nats FTW!
Edward Cheserek wrote:
NateTheGreat wrote:So today i did a 4 mile tempo on the track in 21:58, (5:29 pace) It was quite all out but it was near max effort. What kind of 5k shape should i be in right now? Just for speed reference i run a 200 in 27.9.
Just for speed reference, I ran the 200 in 24.71...at the end of the 10,000 meters at D1 Nats FTW!
Just for speed reference, I have run the last 200 just as fast in a 10000 that was 2 minutes faster.
My fastest tempos have been 3-5 miles at 5:40-5:45 pace and I have run 16:30's, and probably could have run faster. (I run steeple and only ran one 5k the entire year). 5:29 pace for a 5k is about 17:00, and you ran an extra mile on top of that. I'd put you at 16:0x, somewhere in that range.
Don't listen to the idiots saying you could only run 16:40+, because that's not true.
GokuIsBack wrote:
My fastest tempos have been 3-5 miles at 5:40-5:45 pace and I have run 16:30's, and probably could have run faster. (I run steeple and only ran one 5k the entire year). 5:29 pace for a 5k is about 17:00, and you ran an extra mile on top of that. I'd put you at 16:0x, somewhere in that range.
Don't listen to the idiots saying you could only run 16:40+, because that's not true.
The part you're missing is the OP wasn't running a tempo, by effort it's a time trial. He can call it a time trial but he's delusional and doesn't understand training. 16:40s, stand by it.
Sike: Just Bs It wrote:
Well I'd say a 5:29 pace puts you at about at 39:xx for the 10k so maybe like 15:50 for the 3mile. Depending on if you go all out you maybe could go 17:40s for the 5k.
5:29 pace tempo runs (if true tempo, reasonably relaxed) puts you well under 39:xx for the 10k. Are you serious? I've done 39:xx off 6:50 tempo runs.
Dennis Reynolds 2.0 wrote:
The part you're missing is the OP wasn't running a tempo, by effort it's a time trial. He can call it a time trial but he's delusional and doesn't understand training. 16:40s, stand by it.
Good call.
AND
10/10 for OP. I got trolled. tempo run at near max effort. OK... yep, that's a time trial.
Even a time trial by yourself isn't nearly as fast as you could run in a race
GokuIsBack wrote:
Even a time trial by yourself isn't nearly as fast as you could run in a race
Often for people who train poorly this is not a true statement.
Sike: Just Bs It wrote:
Well I'd say a 5:29 pace puts you at about at 39:xx for the 10k so maybe like 15:50 for the 3mile. Depending on if you go all out you maybe could go 17:40s for the 5k.
How does it take nearly 1:50 to run the extra 0.1 miles????
I generally shoot for even pace efforts in both time trials and races. For anything shorter than 8K, I've found that what I can hit in time trials is not hugely different than what I could run in a race. Definitely less than 30 seconds for a 5K and probably closer to 20 seconds. For a mile, I'm going to be within 10-15 seconds. If I'm fresh at all for a mile time trial, it's definitely going to be within 5-10 seconds.
Add that to the fact that the OP didn't even run 4 miles, he ran 6400 meters. So, he was closer to 5:31 pace for the 4 mile tempo rather than the 5:29 pace that he claimed. That would convert to the mid 16:50s for 5K. I think, at best, he can run 16:35, but my guess is that he runs close to 16:50. I would like to hear his splits for time trial. The key is not going out to fast in his 5K race, I know a lot of people who time trial pretty close to their race times because they run a reasonable even split in the TT but can't help going out too fast in a race.
Ok, our coach calls it a tempo because my heart-rate doesn't crack 190 during these runs. I usually do this pace on 20 minute tempos (Which are definitely tempos). The only reason i would consider this run closer to max effort is that it's 20 minute tempo pace for 4 miles (21:58) So the effort is greater to sustain it. It is not a time trial.