5k Prediction Based off of Mile Repeat Workout

High School Running

8 years ago 10/31/2015 7:07pm EDT

Hey guys, i'm a 17 year old male running about 55-60 mpw with a 5k pr of 17:35, which is about 3 weeks old. I recently ran a workout and i'm wondering what time i could run.

3Xmile w/ 2.5 min recovery

1: 5:35

2: 5:28

3: 5:25

4 min jog

1X1000 in 3:25

90 sec jog

1X800 in 2:43

Overall, this workout was definitely pretty tough for me since i felt a bit tired going in, but it was still controlled and not all out. I was wondering what i could run for the 5k in about 2-3 weeks and if i have a shot at coming close to sub 17. Thanks!

8 years ago 10/31/2015 8:53pm EDT

re: yo09

8 years ago 10/31/2015 9:01pm EDT

re: yo09

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?

8 years ago 10/31/2015 9:03pm EDT

re: yo09

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.

8 years ago 10/31/2015 9:25pm EDT

re: kimani

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.

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5k Prediction Based off of Mile Repeat Workout

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