I just PR'ed at 18:35 for the 5k. I am thinking more now of my long term goal of 16:50, and am curious of what mile PR is normal to run it.
That was on that very hilly and windy cinder track, right? And man, those were not even trainers, they were basketball shoes!
all speed wrote:
Last year I ran a 5:00 mile last year and a month later: 18:27. a few months earlier I ran an untrained 58.6 400m in 10.5oz trainers (I didn't even know flats/spikes existed).
so yeah don't go off mile times for longer stuff if you're a guy like me...
It took me 100 miles a week at age 39 with a 5:03 mile PR to run 16:49.
Texas HS Coach wrote:
There is a correlation and I'm calling BS on some of the times listed here. The pace differences for some of those 5ks are too close to actual mile PR. That usually tells me a course is short of 5k. Nothing wrong with that, but it isn't a legit 5k. Either that or you aren't aggressive enough in the 1600.
You're looking at probably needing to run around 4:45 in order to have a shot at 16:50 on a flat 5k course that is accurately measured.
4:40 makes it much more likely, particularly if you're going to run on terrain that is less pancake and more mountain.
Most decently developed runners positive split about 20s/mile for ppm for each distance increase. It is a ballpark figure, but it is close enough to tell you what is in the realm of possibility.
So 4:45 for mile PR means around 5:05/mile for 3200m and 5:25 or so per mile for 3.1/5k.
I wish you all the best with your training, man!
all speed wrote:
the 400 was on some generic all comers track event in icahn stadium ("Class 1 certified running track with a 400-meter Mondo Super X Performance surface" according to wiki). Automatic timing. I said untrained but I was lifting weights and playing soccer once a week and i had started running about a month before.
5K was on the roads. usatf cert course. in flats.
it was kind of funny. I read about yassos and I was doing 2:40 reps with lots of rest leading up to that mile so for shits and giggles I did 10 yassos at 3:00 very easily. My marathon time would probably had been 3:20 or slower.
I quit running for 9 months due to having a kid but now I'm back training to just finish the marathon I signed up for. I hope to get a lot faster post marathon and put some respectable time for a 34 yr old next year we'll see.