5k Prediction Based off of Mile Repeat Workout

bump

Nice workout!

I think sub 17 is a good season goal. From that workout and your mileage, I would guess around 17:10-15 if you ran a 5k at the moment.

A few more solid workouts and a taper should get you just under 17, assuming the terrain you did the workout on is similar to the terrain of your upcoming cross country race. Is your upcoming race the CIF state meet?

I'm no expert but I'd say a PR is possible and sub-17 unlikely. 1min rest would provide a better indication, but as it stands those 3 miles come out to like 17:0x for a 5k, and the rest was big. The 1k and 8 don't mean too much.

kimani wrote:

I'm no expert but I'd say a PR is possible and sub-17 unlikely. 1min rest would provide a better indication, but as it stands those 3 miles come out to like 17:0x for a 5k, and the rest was big.

Totally wrong.

In the middle of high mileage a tiny 1:00 rest would not be enough in 3xMile as an indicator workout. That is the right rest for 5-6xK, or even 1:30 would be good. 3-4xMile you want 2:00-2:30.