75 mpw
1:12:27 HM last month
8 x 1200m @ 4:49 avg with 400m jog recovery (~6:50 pace)
10 x 800m @ 2:32 avg with 400m jog recovery
5k next weekend
Is 15:20s realistic?
I am thinking of going out in 5:00.
Only been back to training for 13 months.
No 5ks since then
Old PR is 16:07 from 2012
DayDreamBeliever wrote:
1:12:27 HM last month
Not if this was a good result for you unless you just suck at longer distances, which I doubt at 75 miles/week.
That half should start with 1:10 - even a 1:10:59 - before you think about 15:20. I'd give you an outside chance with 1:11 low.
easy weeks wrote:
DayDreamBeliever wrote:1:12:27 HM last month
Not if this was a good result for you unless you just suck at longer distances, which I doubt at 75 miles/week.
That half should start with 1:10 - even a 1:10:59 - before you think about 15:20. I'd give you an outside chance with 1:11 low.
So more like 15:50? 16:00?
DayDreamBeliever wrote:
So more like 15:50? 16:00?
15:40 - 15:50. Shoot for sub-15:40 and try to finish strong. Maybe you'll have a good race.
easy weeks wrote:
DayDreamBeliever wrote:1:12:27 HM last month
Not if this was a good result for you unless you just suck at longer distances, which I doubt at 75 miles/week.
That half should start with 1:10 - even a 1:10:59 - before you think about 15:20. I'd give you an outside chance with 1:11 low.
Not true at all. 15:20 is a very reasonable goal.
Also, I assume your 1200's in "4:49" was a typo and you meant 3:49.
All I'm saying is wrote:
Not true at all. 15:20 is a very reasonable goal.
Off a 1:12:27 half a month earlier? I beg to differ unless he falls off drastically at longer distances. 15:30 would be an outside chance goal - possible but doubtful. 15:40 is realistic.
I assumed 4:49 pace, but given the other workouts 3:49 makes much more sense.
I would say 15:20 is a very aggressive goal. I'd be surprised to see you hit it, but don't let an admittedly conservative stranger talk you out of doing something that you think you can achieve. If I were you I'd shoot for 5:00 for the first mile and hope to hold on for sub 15:40.
Either way, good luck.
easy weeks wrote:
All I'm saying is wrote:Not true at all. 15:20 is a very reasonable goal.
Off a 1:12:27 half a month earlier? I beg to differ unless he falls off drastically at longer distances. 15:30 would be an outside chance goal - possible but doubtful. 15:40 is realistic.
A half is a horrible predictor of a 5K. I'd estimate most 15:20 5K guys cannot go out and run under 1:12.
All I'm saying is wrote:
Also, I assume your 1200's in "4:49" was a typo and you meant 3:49.
Not sure, the OP also stated it as 6:50 pace. If those interval workouts are correct he doesn't stand a chance at 16:xx for a 5K.
Smoove wrote:
I assumed 4:49 pace, but given the other workouts 3:49 makes much more sense.
I would say 15:20 is a very aggressive goal. I'd be surprised to see you hit it, but don't let an admittedly conservative stranger talk you out of doing something that you think you can achieve. If I were you I'd shoot for 5:00 for the first mile and hope to hold on for sub 15:40.
Either way, good luck.
FWIW I hope I didn't come across as trying to talk him out of it. I just offered an honest opinion based on what he offered, I guess. We both ended up more or less saying go for sub-15:40 in the end, although you advised going out at 15:30-15:33 pace for the first mile. I agree with that.
And I also hope he does well. :)
sloinnorcal wrote:
All I'm saying is wrote:Also, I assume your 1200's in "4:49" was a typo and you meant 3:49.
Not sure, the OP also stated it as 6:50 pace. If those interval workouts are correct he doesn't stand a chance at 16:xx for a 5K.
Yes - 1200s at 3:49 not 4:49.
The 400m rest segments were ~6:50 pace. That info was probably unnecessary to include.
OP,
If the half marathon course was accurate with no adverse weather or either greatly up or downhill, and the 5k you will run is the same, your time will be:
15:39
I thought you were fair and sensible. I just try not to be extra careful because I recognize I'm unusually conservative.
Flagpole wrote:
Flagpole is that you?
easy weeks wrote:
Flagpole wrote:Flagpole is that you?
Yes.
DayDreamBeliever wrote:
75 mpw
1:12:27 HM last month
8 x 1200m @ 4:49 avg with 400m jog recovery (~6:50 pace)
10 x 800m @ 2:32 avg with 400m jog recovery
5k next weekend
Is 15:20s realistic?
I am thinking of going out in 5:00.
Only been back to training for 13 months.
No 5ks since then
Old PR is 16:07 from 2012
I've done 10x800m @ 2:35 with 60s rest and could only run a 16:10. I could see myself doing @ 2:32 if my rest was 400m jog... so based on that workout only i would say more like 16:00 - 16:15
however, the 8 x 1200 seems much better than that. In fact you kept the same pace with the same rest and ran a lap more in each rep ... and more in total as well.
Out of that workout I'd say like 15:40. That also seems to be equivalent to your HM time.
Honestly i would be very surprised to hear you've run 15:20, but good luck!!
I've gone in the 15:40-50 range a couple times and couldn't hit those workouts. I say go for it. Maybe start a tad conservative but you'll PR big barring a train wreck.
An a related note, these types of threads remind me that there's a whole lot of workout warriors out there. I've been guilty of it as well, but you train to race, not the other way around.
Flagpole wrote:
easy weeks wrote:Flagpole is that you?
Yes.
How have you been?