Do you think it is possible to run say 16:00 to 16:30 for 5k with a weekly mileage of around 50 with a hard tempo e.g 5 miles at 5:40 pace and a long run of 11 to 13 miles with other steady runs of 6-8 miles.
Do you think it is possible to run say 16:00 to 16:30 for 5k with a weekly mileage of around 50 with a hard tempo e.g 5 miles at 5:40 pace and a long run of 11 to 13 miles with other steady runs of 6-8 miles.
Very possible, if not probable.
Yes.
At first yes. The training you did before can sustain you. If you are coming from a complete lack of conditioning the answer is no on the 16 min time.
5:40 pace in training would put you at 17:40 for 5K. I also think you are taking on an injury risk by not training some at race pace. I would at least add in some race pace runs every two weeks. why not run some simple workouts like 6 X 800 at 2:30?
kie17 wrote:
Do you think it is possible to run say 16:00 to 16:30 for 5k with a weekly mileage of around 50 with a hard tempo e.g 5 miles at 5:40 pace and a long run of 11 to 13 miles with other steady runs of 6-8 miles.
Of course it's possible and likely for many runners. But there is minimal talent level required to do it. Not all runners can do it.
Yes it's possible... But not very likely... I'd say you should incorporate some race pace workouts/intervals into your training. Such as 12x400 at like 67-70 pace, 5x1600 at 5:20 or below pace..etc
If you are able to run 5 miles at 5:40 pace at a tempo effort (i.e., not racing) then you can probably already run a 5k close to that range. Even if you are racing that workout, you are not that far off.