I recently ran a 15:50 on a decently tough 5K course and I was wondering what my predicted time for a fast, flat course might be.
2 most recent indicator workouts:
2x1.75 Miles with 3mins rest + 1 Mile (Hilly road)
9:01, 8:50, 5:06
4x1 Mile w/2:30 rest
5:01, 5:03, 5:00, 4:54
I was hoping for somewhere in the 15:30s. Thoughts? Thank you!
Nota5Kguy wrote:
I recently ran a 15:50 on a decently tough 5K course and I was wondering what my predicted time for a fast, flat course might be.
2 most recent indicator workouts:
2x1.75 Miles with 3mins rest + 1 Mile (Hilly road)
9:01, 8:50, 5:06
4x1 Mile w/2:30 rest
5:01, 5:03, 5:00, 4:54
I was hoping for somewhere in the 15:30s. Thoughts? Thank you!
The second workout is easy to get a 5k time from and it puts you in the 15:35 range so I think your goal is reasonable
Right off the bat the 15:50 on a hard course indicates 15:3x potential. The workouts confirm it.
Also agree. I have done a similar workout of 6 x 1 mile right at 5:00/mile and ran 15:20. That was right in the middle of a half marathon training cycle where I didn't back off mileage or intensity much at all so if you rest the week of you might be able to dip into the 15:2x's.
How I love trolling! Of course I run about 1 min 30 sec slower per mile on the paces I provided. Thank you though, I apply those same methods and adjust where needed.