Hey i'm a middle aged male hopin to crack 18 by the end of the year, was actually my new yrs resolution.. I've been close (18:21).
Anyways, went and did 3x1600 today at the local track w/ 1:30 rest between.. Splits were 5:47, 5:47, and 5:51. Am I at least ballpark? I'm hoping to go sub 18 in a race i'm doing early Sep. The course has a few minor hills, or inclines I guess you could say, and is a tad long (but is certified)
Any words of encouragement?
You are a serious threat to that 18min barrier, just keep up your mileage and do some other solid workouts. Such as 6x800 with 1min rest, 5x1k with 1-1:30 rest. Also if the course is a bit long and you don't break 18 your first try, go sign up for another flat and fast 5k. Best of luck to you in your quest for sub-18
3*800m 1 minute rest, 3 minutes rest then mile. 2*400m, 2*800m, 2*400m. 5 mile tempo, starting out at 6:12 (based on your 5k pr and mile times) first mile, decreasing by 2 seconds a mile to 6:04 for your last one. However, I don't think you're going to get under 18 minutes this year, shoot for it in 2015.