With 2:30 rest. There's a big discrepancy between every other repeat because I was running with/against a ~15 mph wind on odd/even repeats (I ran these on a straight trail):
5:16
5:49
5:22
5:50
With 2:30 rest. There's a big discrepancy between every other repeat because I was running with/against a ~15 mph wind on odd/even repeats (I ran these on a straight trail):
5:16
5:49
5:22
5:50
Should be good for a sub-18. Noice work! ðŸ‘ðŸ»
sub 17:30, id say for sure... hard to tell with that wind... I mean could be as low as 17 flat... but no higherr than 17:40
The average for each pair is 5:38/5:36. If you've gotten the predictor right, your 5K race pace is 5:37, or 17:27. Good luck, and pray for no wind.
I've run so many 5K's that corresponded to this exact workout that I trust it completely. Obviously I'm a sample size of one, but it worked. I usually took 3min, just because I was often scared of this workout (I always tried to run at maximum), but I think 2:30 makes it even more accurate for you.
As the above poster mentions, your average should be your race pace. I had at least 6-8 5k's where I was within 2-3s of my average for 4x1600 w/ 3min rec. That's crazy accurate, if you ask me. Good luck and I'll be interested to hear how your race goes.
fyi, a fun workout sometime is to alternate pace by 5-6s per lap. Obviously harder to do on the road, but somewhat doable with a garmin. I did 65-70-65-70, then the reverse (70-65-70-65), times two, on two different occasions and ran 13:58 and 14:06, so basically spot on with the actual average of 4:30/1600. I don't think the fact that you're running 5:30's should have much bearing, still a very applicable correlation of fitness, regardless of pace. Perhaps something like 80/90/80/90 and the reverse for your current fitness. Makes a steady pace feel much easier.
To update from before, I got a 17:20 - only about 0.5 seconds per mile slower than my average per mile here. Pretty cool that it's so accurate!