This workout HAS to mean I am sub-16, right?!?!

Yeah, I would certainly think so.

I didn't run much faster than that for similar workouts when I was right around 15:00.

Had Some Myself wrote:

Yeah, I would certainly think so.

I didn't run much faster than that for similar workouts when I was right around 15:00.

Good to hear. My last 5k was a 16:07 in 2013. I ran between 16:02 and 16:12 SIX times in a 3 month span, said "screw it" and moved up to the HM/marathon distances. Now I am dropping back down in hopes of breaking the barrier.

I would agree indicates sub 16 shape... But very hard to say.

I also think those recoveries are too long for 5k training - go read up on frank Horwill theory which would probably have 45 secs recovery for reps at 5k pace

Road races are too up-in-the-air between hills, accurate distances, etc. Do it on a track. Have a friend pace you through 2 miles in 10:15 and you should be able to close.

Looks good enough to me for sub 16. I did the same session but with 90 seconds recovery averaging 2:32s & I ran 15:55 a week later. There's only one way to find out... go out there and race!

The Dingo^3 wrote:

Road races are too up-in-the-air between hills, accurate distances, etc. Do it on a track. Have a friend pace you through 2 miles in 10:15 and you should be able to close.

I have done it unofficially on an outdoor track before. 2 months before my 2:34, I ran a 2 x 5k workout in 16:03 - 15:51 (800m easy recovery jog). I don't like to count the workout time as a PR though; it just doesn't seem legit. Anyways, I had my tuneup half a few weeks later and then the marathon after so I never raced an official 5k with that fitness. Here I am, 9 months later.

If I miss in my attempt on Saturday, would an indoor track be as fast as the road? I know it is for the elites. I might be able to find an indoor race somewhere.

I would definitely say so. My prediction would be 15:30's. When I ran a 15:59 road 5k, I did a 6x800m workout with 90 seconds standing recovery in 2:28 average and it felt pretty hard.

C'mon Bro wrote:

I have done it unofficially on an outdoor track before. 2 months before my 2:34, I ran a 2 x 5k workout in 16:03 - 15:51 (800m easy recovery jog). I don't like to count the workout time as a PR though; it just doesn't seem legit. Anyways, I had my tuneup half a few weeks later and then the marathon after so I never raced an official 5k with that fitness. Here I am, 9 months later.

If I miss in my attempt on Saturday, would an indoor track be as fast as the road? I know it is for the elites. I might be able to find an indoor race somewhere.

you're telling me that you ran 15:51 for 12.5 laps, yet you say you've never broken 16? you're an idiot. maybe it was a workout, but this is letsrun. you can claim that 15:51 as a PR. or you can go run 15:30s in a real race and be able to back it up.

also, that 15:51 is more legit than almost any road 5k course out there unless it's some record-certified course like carlsbad or the BAA 5k

Horwill wrote:

I would agree indicates sub 16 shape... But very hard to say.

I also think those recoveries are too long for 5k training - go read up on frank Horwill theory which would probably have 45 secs recovery for reps at 5k pace

Keep in mind that the recoveries apparently were between 7:00 and 7:20 pace- so it is not the same as 1:45 of standing around. It was almost like "alternations" or fartlek if he really covered 400m in that time.

Then your PR is 1551.

Also, how can you run a half and full of those caliber times, and not break 16? Even just a short chunk of specific training at low 5 pace should do the trick if you have that strength.

Lksdiurtytqw wrote:

Horwill wrote:

I would agree indicates sub 16 shape... But very hard to say.

I also think those recoveries are too long for 5k training - go read up on frank Horwill theory which would probably have 45 secs recovery for reps at 5k pace

Keep in mind that the recoveries apparently were between 7:00 and 7:20 pace- so it is not the same as 1:45 of standing around. It was almost like "alternations" or fartlek if he really covered 400m in that time.

Correct. In general, I prefer active recovery to standing. Now that I am approaching 30, my legs tighten up quickly when I stand around during a workout. My plan yesterday was to keep the recovery laps under 2:00 and I wound up averaging 1:48. This pace allowed me to get my breathing rhythm back and it kept my legs feeling "zippy".

ClonedDuck wrote:

Then your PR is 1551.

Also, how can you run a half and full of those caliber times, and not break 16? Even just a short chunk of specific training at low 5 pace should do the trick if you have that strength.

I haven't raced a 5k since I became "good". When I first started running longer races a few years ago, I was 1:17/2:50 after a few months @ 50 now (and I was thrilled). This was right after my string of low 16 5ks. I have bunped the miles and improved a lot since then. Especially aerobically.

i did a similar workout averaging 2:28 and ran 16:15 a few days later. 2 weeks after that went 15:59 in my goal race. it probably depends on how emotionally committed you are to suffering for the race.

You are not ready. It's a mindset. Your indication of the headwind shows you like to make excuses rather than results.

You are ready on the roads if the course is flat and you have good pacing. Definitely sub 16 on the track.

The splits are good but it depends on the effort. You should be around 90% effort for the proper training stimulus. Anything harder and you basically replicated a race. Therefore those splits might not be an indicator of a sub 16 performance. If you feel you were close to race effort I would maximize recovery to be prepared for race day.

Good luck you are in good shape.

I think its your fueling strategy. What are you carrying for your 5k efforts?

More like 15:00.

I did several workouts of 6x1k in similar pace with 2:00min/400m recovery and ran 15:01, 15:10 and 14:48 on the track within a few weeks from those workouts.

Your sub 16 when your mind puts your physical attributes together

The good news is you control your mind, so get your mind right and your sub 16!!! physically it looks like you should be able.