Keeping this real short and simple. What kind of time could that indicate?
Keeping this real short and simple. What kind of time could that indicate?
17:10
16:58.36
I'm thinking around 16:40, on a flat course.
Rest is too long and 800s are just short enough to be a mediocre at best 5k predictor. I think you think your in sub 16:40 shape, but I think that's maybe a little of a reach. Sub 17:00 isn't unlikely at al.
Less optimistic here..sub 1745 but how far sub, is hard to predict.
Straight talk wrote:
Less optimistic here..sub 1745 but how far sub, is hard to predict.
Haha nice try. I've always been more on the speed side of things. I ran a 16:58 5K last month.
16:30. Thats a lot of 800s.. 5miles of 800s @ 5:18 pace,
Smoove wrote:
Rest is too long and 800s are just short enough to be a mediocre at best 5k predictor. I think you think your in sub 16:40 shape, but I think that's maybe a little of a reach. Sub 17:00 isn't unlikely at al.
2 minutes of that rest was active, if it makes a difference. What would be a better predictor? Ks with the same rest? Or 800s with a shorter rest?
Alright, on to phase 2. I'll give you some more info that should help. Last Thursday, I raced a 10:31 3200m on a track. On Saturday I did relatively flat 37:07 10K. Felt like I could've gone a little bit faster.
OvO wrote:
Keeping this real short and simple. What kind of time could that indicate?
That workout isn't great as a predictor. But certainly you should run that workout faster than 5k pace with 3m of rest.
So, I'm saying 17:30
OvO wrote:
Alright, on to phase 2. I'll give you some more info that should help. Last Thursday, I raced a 10:31 3200m on a track. On Saturday I did relatively flat 37:07 10K. Felt like I could've gone a little bit faster.
10:30 and 37 are consistent with 17:15-17:30
I think your sub 17 was a short course or something. Sorry.
16:40-16:55
It really wasn't, sorry
To give you some more perspective, my XC 5K PR last year was 17:39 (graduated now). I raced a Turkey Trot 10K in relatively the same shape 2 months later, which was a great race. The time was low 39s. The week before that 10K I raced an 11:03 3200m.
I have a great idea...let's go to an opinionated running forum and ask for advice that we really don't want. When people reply let's argue with them. Cool. Best of luck in your turkey trot and arguing politics with your family the next 36 hours. Sounds divine.
OvO wrote:
Straight talk wrote:Less optimistic here..sub 1745 but how far sub, is hard to predict.
Haha nice try. I've always been more on the speed side of things. I ran a 16:58 5K last month.
16:58
Donger wrote:
OvO wrote:Haha nice try. I've always been more on the speed side of things. I ran a 16:58 5K last month.
16:58
Was a while ago
The active rest helps, but it is still too long. It should always be active rest for 5k paced intervals (although at 44, I cannot always do that, but at that age, your heart rate pops up quickly, so it is less important). Your rest period should not be longer than your work period. For you, I would go 2:30 active rest if you are doing 10, 2:00 if you are doing 8 or less.
I think 6-8 x 1000 with 2:45-3:00 active rest or 5-6 x 1200 with 3:00 active rest or 4 x 1600 with 3:00-3:30 of active rest would each be better measuring sticks, with the longer intervals being the better predictors.
OvO wrote:
Donger wrote:16:58
Was a while ago
16:59