Predict my Half, 10k and 5k; based on these workouts...

Training Advice/Discussion 5k/10k

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8 years ago 02/28/2017 4:01pm EST

Mileage has been 45mpw since Christmas in total, 51mpw for last month alone. 42mpw throughout 2016 in total.

Training has generally been 2 workouts per week and one long (or medium long) run of 12-15 miles. Workouts mostly classic interval type stuff (3min hard, 2min jog etc.), and threshold work (cruise intervals and extended tempo runs).

Best workouts (all within last 2 weeks):

6x(3min hard + 2min jg) (average hard pace = 5:26)

5x(1T + 1min jg) (average T-pace = 6:01, very windy day)

5M + 1T + 3M + 1T + 1M + 1T (M-pace = 6:28, T-pace = 6:04, 14 miles including warm up and cool down)

6 mile tempo @ 6:05 average (9 miles total, inc warm up and cool down; out and back course; first two miles net up hill, last two miles net downhill. Splits were: 6:25, 6:15, 6:04, 6:06, 5:56, 5:40)

Within those last two workouts, I managed my 2nd fastest HM ever, 3rd fastest 10k, and 2nd fastest 5k.

What would the above predict for 5k, 10k and half? Any help would be greatly appreciated (the last thread went nowhere). 5k is this weekend, HM in 2 weeks time, and 10k in 5 weeks. For what it's worth, I was hoping to break 1:20 in the HM

8 years ago 02/28/2017 4:23pm EST

re: Make me get fast

Following the Daniels program, I see :) your times are very similar to mine so:

I just ran a 17:11 5K a week ago so I would guess you could do 16:55-17:15

10K-

8 years ago 03/01/2017 3:54am EST

re: Jeremy R

Jeremy R wrote:
Following the Daniels program, I see :) your times are very similar to mine so:
I just ran a 17:11 5K a week ago so I would guess you could do 16:55-17:15
10K-

Cheers; anything in that range would be a huge PB. I'm worried it would be too much of a jump though,my current best is only 17:58, although I think thats soft compared to 36:46 10k.

Any thoughts on 10k or HM from anyone? Or furtger thoughts on the 5k?

Always good to get a confidence boost before a race!

8 years ago 03/01/2017 5:41am EST

re: Make me get fast

17:25 ish for 5k 35 high for 10k and right around 80 flat for the 13.1 would be my predictions.

8 years ago 03/01/2017 8:48am EST

re: Mikethemileguy

Mikethemileguy wrote:
17:25 ish for 5k 35 high for 10k and right around 80 flat for the 13.1 would be my predictions.

He does not have the endurance or strength to run an 80 flat HM with a low mileage program. I'd say 82-84 HM at best. Even a sub 36 10k might be a stretch.

8 years ago 03/01/2017 4:17pm EST

re: Uriel.

Uriel. wrote:
Mikethemileguy wrote:
17:25 ish for 5k 35 high for 10k and right around 80 flat for the 13.1 would be my predictions.
He does not have the endurance or strength to run an 80 flat HM with a low mileage program. I'd say 82-84 HM at best. Even a sub 36 10k might be a stretch.

I don't think that's entirely fair. My PB is 1:22:29 already off slightly lower mileage.

8 years ago 03/01/2017 4:21pm EST

re: Make me get fast

One more workout to add to the mix, from tonight:

3x(2T + 2min jg) (average T-pace = 5:58)

Mile splits were (6:02, 5:57) (5:57, 6:00) (5:56, 5:56)

2 minute jogs in between were just at a very easy 9:00 pace

Overall run was 9 miles with warm up and cool down. Felt spot on.

8 years ago 03/02/2017 8:16am EST

re: Mikethemileguy

Mikethemileguy wrote:
17:25 ish for 5k 35 high for 10k and right around 80 flat for the 13.1 would be my predictions.

Thanks for the reply. That would be three PB's right there...

Does last nights workout add anything predicting the HM? 3x2 miles seems to have a bit of a reputation as a good HM predictor; but I'm worried about going out at 6:00 flat pace and blowing up.

Sub-80 pace would be a safer bet it would seem - but I don't want to sell myself short.

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Predict my Half, 10k and 5k; based on these workouts...

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