I'm in high school right now and i just had my last hard workout before my state meet. We run 5k for our distance. The workout i did was a 2 mile in 9:48, a mile in 4:29, and 1k in 2:52. What do you think i can run? I'm pretty excited and i didn't even run this workout in flats or spikes, i ran them in trainers. Thanks for your help!
trainers, huh?
my guess would be 4:45-4:50 pace for 5k if the rest was short
It's a race, not a time trial, schlubnoggin. Time doesn't matter at a state meet- place does.
and if you're going to the state meet, you've already run a couple 5K's. What are your recent PRs?
what would a 12xkm in 3:00 w/60 sec rest equate to for a 10k
hellboy wrote:
what would a 12xkm in 3:00 w/60 sec rest equate to for a 10k
I'd say 30 flat (maybe under) if you're "aerobically tuned."
And for the High Schooler, I'm going to have to say in the 15:05 range on the same surface (track?).....again, depending on how tuned your aerobic system is. I'd say that the 9:48 could be sustained for at least another mile if you were capable of a 4:29 mile, as well as a quick 1000, after your quick deuce. I don't think you'll break 15 on a real XC course---yet...Best of luck though.
Remember, cross country emphasizes place and is not time-oriented
Why so slow on the 1000m if you hit such a fast 1600? That 2:52 is 4:35 pace?