I ran 16:10 5k with breaks. Can i run 17 with no breaks?

I thought you said you trusted your friend

Why don't you just turn off your computer, strap on your kicks and just try?

I broke 16:50 when I could do 5 x 1000 in 3:20-3:24 with about 2:00 recoveries. So I say not only yes, but hell yes.

With such a short rest, 3:14 could be your honest 5K pace. Were they tightly clustered around 3:14, or did you start sub-3:10 and slowly fade? Try to run the first 1000 meters relaxed - a sub-3:15 pace might feel easy in a race with competition.

Be sure to taper for the race if you want to run your best.

Also, do you have any endurance, or are you just a track workout superstar? Weekly mileage, etc?

looking for opinions wrote:

I am relatively new to running,

my friend said would be a good predictor of what I would be running.

He is an experienced runner as he has run 14:30 for 5k so I trust him.

But for this I know he is wrong as he said I was a real talent on my way to break 16, and that can't be true,

My friend told me to run 3:15 for the first km and i think he is making fun wanting me to die again.

1. Trust your friend. You are new, he is experienced, quite good, and trying to help you.

2. Stop limiting yourself with your beliefs ("that can't be true..."). Your beliefs often become reality.

3. Yes, that workout indicates that you should able to challenge the low 16s in a 5k race. 1:00 rest is very short for a 5 x 1km workout, which is probably why your friend (correctly) said it would be a good indicator workout.

noIamnotmalmo wrote:

I broke 16:50 when I could do 5 x 1000 in 3:20-3:24 with about 2:00 recoveries. So I say not only yes, but hell yes.

With such a short rest, 3:14 could be your honest 5K pace. Were they tightly clustered around 3:14, or did you start sub-3:10 and slowly fade? Try to run the first 1000 meters relaxed - a sub-3:15 pace might feel easy in a race with competition.

Be sure to taper for the race if you want to run your best.

I really did my max during this exercise, so how to run 3:14 without breaks, I would die soon... I got 3:15, 3:13, 3:13, 3:14 and 3:15. The first was already hard, i thought i wouldn't finish. After the third I was really struggling and after the forth i decided to give up, i really thought i had given my best. But after 50s i decided to at least try the fifth and go for a 400m, so I did and ended up finishing the rest, totally spent at 3:15. Thanks for the advices, how can i expect to run a full 5k in sub3.15 if I find a 3.14 avg with breaks so hard?

noIamnotmalmo wrote:

Also, do you have any endurance, or are you just a track workout superstar? Weekly mileage, etc?

i don't know about endurance, i think i might have. I spent last year running about 5 times a week, but with no advices, no intervals. Sometimes I would go easy, sometimes faster, but i really didn't follow the watch.

this year i am running about 40 miles a week, 5 times a week as well.

I do two easy runs that i don't use a watch, a longer run of about ~1h30 that i keep track of time but not the pace. Then i do a fartlek (like 2 minutes fast, 1 slow, 3 fast, 2 slow, these things), and recently i started doing these intervals with short rests. I don't record most of my trainings so i am not really sure about miles or paces, but i'd say about 40 per week.

You're way underestimating yourself. 1 minute rest is pretty damn short so this could be an honest prediction of your 5k race pace. I think with adrenaline from racing and having competition you can definitely handle that pace.

noIamnotmalmo wrote:

I broke 16:50 when I could do 5 x 1000 in 3:20-3:24 with about 2:00 recoveries. So I say not only yes, but hell yes.

With such a short rest, 3:14 could be your honest 5K pace. Were they tightly clustered around 3:14, or did you start sub-3:10 and slowly fade? Try to run the first 1000 meters relaxed - a sub-3:15 pace might feel easy in a race with competition.

Be sure to taper for the race if you want to run your best.

+1

16:40 in race

sounds like this workout as a maximal effort. no reason you can't run 16:40s though if you go out in 3:20-3:24

These types of workouts always feel very difficult and it can be hard to comprehend that you'd be able to maintain that effort km after km, but remember that you'll be running in competition and it is amazing how much "easier" it feels when running with others. Just don't get carried away during the first km.

Stay positive and learn from each race.