I ran 5 x 1000 w/ 3 min rest in 3:12, 3:11, 3:11, 3:11, 3:08. Weather was good, just a bit windy on the backstretch. What can I run for a 5K right now? PR is 17:10 (ran about 4 months back)
I ran 5 x 1000 w/ 3 min rest in 3:12, 3:11, 3:11, 3:11, 3:08. Weather was good, just a bit windy on the backstretch. What can I run for a 5K right now? PR is 17:10 (ran about 4 months back)
I thought that workout was a 5k predictor using 1 minute rests. Try it again with a minute rest and add up your five times.
was it hard? i did a workout very similar to that when i was in 15:40ish shape, averaged 3:06s though so it was just a few seconds per km faster than 5k pace. i did it very controlled though, not too hard.
so i'd guess you could run 16:20 at best, but probably 16:50
predictionsareeasy wrote:
was it hard? i did a workout very similar to that when i was in 15:40ish shape, averaged 3:06s though so it was just a few seconds per km faster than 5k pace. i did it very controlled though, not too hard.
so i'd guess you could run 16:20 at best, but probably 16:50
Aerobically it felt great and controlled, but the my legs cramped up a bit during the last 2
16.15-16.30
16:55
So the total time of the reps adds up to 15:53 for 5k. Given that you took close to a 1:1 recovery, it's likely that you can't run this for a 5k.
Depending on your mileage and how talented you are, I'd say you can run anywhere from 17:05 down to 15:40 if you race on the track. To hit 15:40, you'd need to have some serious strength and had been running 80 miles per week for the last 6 months. On the other hand if you've run closer to 30 miles per week, than I'd guess you are only in slightly better than PR shape. If you're mileage has been in the 50s, than something in the 16:20s is probably right.