2 mile and 5k prediction off of some workouts?

High School Running Distance

9 years ago 01/10/2015 6:30pm EST

Training for 1 mile, 2 mile, and 5k in track. My PRs are as follows

1 mile: 5:48

2 mile: Never timed it but I'm 100% sure I can go sub 13.

5k: 22:21. I'm ashamed of this PR and it is weak. I have never had a 5k race go really well.

Anyways, I had a workout on the 2nd of this month and it was a ladder of 200, 300, 400, 600, 800. The times went 44, 66, 91, 2:13, and 3:09.

On the 6th I had a 2.36 mile tempo run done at 6:37 per mile pace (actual splits went 6:34 and then like 6:40 I think) and then after about 2-3 minutes rest did 4x200 with rest that wasn't full recovery, but was enough to not feel like death at the start of each rep. The times went 40, 39,39, 36. Last one was all out. Thanks in advance.

9 years ago 01/10/2015 6:49pm EST

re: Curious Average HS Freshman

Work on building your aerobic base. Long runs, tempos, gradually build mileage. It's a 4 year plan. Keep plugging away and get stronger.

9 years ago 01/10/2015 6:58pm EST

re: Freshman are weak

Yeah, I have been seriously running for less than a year. I started taking it seriously about May 2014. This winter I have been focusing on improving my endurance. Tempo runs and long runs have been my most important workouts this winter.

9 years ago 01/10/2015 7:07pm EST

re: Curious Average HS Freshman

That tempo run alone says to me that you can shatter your 5k by well over a minute. Make sure you don't push the tempos too hard. You should be breathing hard, but always able to go for longer. And 2.36 miles is a start, but try to get to going longer for tempo runs. Even if it is a little slower in pace, this will help you a lot. I used to do all my tempos at like 5:50 pace for 3 miles. Never got a whole lot better. Now I vary it up. 4 miles @ 5:40 pace, 9 miles @ 6:00 pace, etc. Just get the distance work in and your other times, even down to the 400/800 will follow.

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2 mile and 5k prediction off of some workouts?

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