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

You are sub-16 when you run sub -16 on a certified course or track. Get off the message board and run your ass off.

Last April I did this exact workout except with 90 seconds standing rest and all the times were 2:26-2:26. Ran 15:35 the week after. So It looks like you're at least sub 16

C'mon Bro wrote:

Never broken 16 before despite over distance PRs that would indicate I have the ability (1:12:49, 2:34:27). Here was my workout today. I am running a turkey trot next week. I HAVE to be ready for sub-16, but please reassure me (or shoot me down if that is your honest opinion).

8 x 800m with 400m jog recovery (1:45-1:50 per recovery)

2:28, 2:29, 2:28, 2:28, 2:28, 2:29, 2:28, 2:24

Felt good and there was a 15 mph headwind on the home straight.

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

With close to 2 minute recovery, this pace should be closer to 3k pace than 5k pace. I'd guess that in similar conditions OP could run under 9:10 for 3k and right around 16 mins for 5k. Without the wind, he'd probably be under 15:50.

Of course, that assuming this wasn't an all-out effort, which I would say is a fair bet since the times were consistent and he picked it up at the end.

sub3over40 wrote:

You are sub-16 when you run sub -16 on a certified course or track. Get off the message board and run your ass off.

I am running a race this Saturday.

If you legitimately completed that workout and can't go sub 16 the only reason I could think of is you are over-trained and/or are running your workouts way too hard and wasting your races in workouts. Very interested to hear what you end up running. I assume the course is going to be flat?

SafetyFirst wrote:

If you legitimately completed that workout and can't go sub 16 the only reason I could think of is you are over-trained and/or are running your workouts way too hard and wasting your races in workouts. Very interested to hear what you end up running. I assume the course is going to be flat?

I hope the course is flat. I have never done this race before and do not know the course. However, I am familiar with the town that it is in and the town is very flat.

It definitely did not feel very tough. I came through in 1:14 for the first lap on every rep. I felt so good on the last one that I did what I ALWAYS yell at my HSers for doing - I picked it up and finished hard. Even that didn't feel too bad.

Based on these replies, I am feeling confident enough to run my first mile in 5:00-5:05 on Saturday. I will report back.

C'mon Bro wrote:

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.

Your workout, the 800s, shows your in good shape for repeat 800s. Do some mile repeats jezzus. And wtf, you already broke 16 once. Workouts don't mean shit whats your mileage, your 1500 pr your 2 mile pr? fukian 2:34 sucks compared to someone that do a 16:03/15:51 workout. You're better at 5k/10k than half/full

I've only dedicated 1 workout to this 5k "comeback" so far. If I don't break 16 on Saturday, I am certainly open to trying mile repeats.

Agreed that the 2:34 is soft - I really thought I was sub 2:30:00 ready. Especially considering how good the 1:12 felt 4 weeks prior. If I break 16 on Saturday, I will once again abandon the 5k in pursuit of HM/marathon "glory".

I agree that I might be better at the shorter stuff. I was a 55.4/2:00/4:39/10:17 guy in HS, so I certainly was back then. I just like the longer stuff better, I guess.

Not to rain on your parade, but I've had runners who could kill it in practice, but then never race up to what their workouts would predict. Racing has its own set of stresses. So your workout is no guarantee of breaking 16:00.

Also, your recovery periods seem a little long for me.

That being said, Good luck!

This thread turned pointless when he said he had already run 15:51 in a session. Why wouldn't that count? Did you cut the corners of the track?

Otherwise a track is as legit as you can get.

Seems like attention seeking to me.

in japan wrote:

This thread turned pointless when he said he had already run 15:51 in a session. Why wouldn't that count? Did you cut the corners of the track?

Otherwise a track is as legit as you can get.

Seems like attention seeking to me.

What? Workouts don't count. Do Letsrunners really count workout times as PRs?

Also - who seeks attention anonymously?

OP: Looks like you can maybe run mid 15s. Certainly 15:5x. Good luck.

Ha ha ha. There is only one way to insure that you are sub 16. Cross the finish line in 15:59 or better!

My PR is 16:10, from when I was 24. Earlier that year, I ran a 3 mile race in 14:58 (yea, in miles, I'm old!). Guess what, it don't matter. My 5k PR is still 16:10.

By the way, the workout you cited... forget it.

Try running 5 @ 1600/mile in 5:00 or better. 3-4 min rest between, then taper and race.

In Michigan wrote:

in japan wrote:

This thread turned pointless when he said he had already run 15:51 in a session. Why wouldn't that count? Did you cut the corners of the track?

Otherwise a track is as legit as you can get.

Seems like attention seeking to me.

What? Workouts don't count. Do Letsrunners really count workout times as PRs?

Also - who seeks attention anonymously?

OP: Looks like you can maybe run mid 15s. Certainly 15:5x. Good luck.

Why is anyone speculating if an athlete that ran a session of 2 x 5k averaging 15:57 can break 16 minutes in a race?

C'mon Bro wrote:

I hope the course is flat. I have never done this race before and do not know the course.

More front-loading of excuses. Not gonna make it.

Break 16?