Ran 18:10 for 5km about 2 months ago...was running 30-45 mpw leading up to the 5km. Now I'm doing only 15-20mpw but adding some speed and intervals.
A recent workout: 2x mile moderate then 4x400m, as follows:
6:17, 6:14 (moderate)
78 (getting harder)
73 (getting harder)
69 (hard)
65 (nearly all-out)
Mile predictions?
DNF
What were the rests on that workout? Do you have a somewhat current PR? Not knowing anything else, I say you may as well shoot for sub-5. Go out in 74-75 and see what happens.
5:19
5:15 range my friend
indulge me wrote:
Ran 18:10 for 5km about 2 months ago...was running 30-45 mpw leading up to the 5km. Now I'm doing only 15-20mpw but adding some speed and intervals.
A recent workout: 2x mile moderate then 4x400m, as follows:
6:17, 6:14 (moderate)
78 (getting harder)
73 (getting harder)
69 (hard)
65 (nearly all-out)
Mile predictions?
On 15-20 mpw, I'd consider sub-5:30 an accomplishment. Bump that mileage up to 35-45 and I think you could break 5:00, based on that workout
Based on my experience 5:10 sounds about right. I'm a couple of years older and my road 5k is 18:50 and road mile is 5:27. That was the first time I have ever raced a mile and it was an undulating course on a breezy day. Track 5k is 18:20 so I would hope I would be able to go a little better on the mile time on track. I would be tempted to aim for under 5 and see how you get on!
18:10 is worth a 5:00. You could get a few of your wifes yoga friends to rabbit for you and get 4:59.9
Between 4:55 and 5:30, depending on your natural talent and PR. I ran 4:56 off a half dozen track workout (4x400m in 75-65) with no mileage whatsoever at age 40. I had been fit from rock climbing and ran D1 college, was state champ in hs., etc. If you ran fast before and have self-confidence, you may be able to dig a little deeper when the gun goes off.