Hi to everyone,
I am new here and want to run a 5 k on a flat course.
theirfore I went to a 400 m track an ran 3 x 2k with 4 minutes rest.
my times where: 7:33, 7:34, 7:44.
How fast could I run in a race?
Hi to everyone,
I am new here and want to run a 5 k on a flat course.
theirfore I went to a 400 m track an ran 3 x 2k with 4 minutes rest.
my times where: 7:33, 7:34, 7:44.
How fast could I run in a race?
18:45
ok thanks.
I try to achive that.
will be tough:)
But I could definitely aiming for under 19 minutes?
thats awesome
I'd guess closer to 19:10, might get down to 19 if you have a very good run.
ok thanks another workout with 3 minutes rest on the 400 m track:
5.02:54,8 (800m)
4.02:55,2 (800m)
3.02:49,9 (800m)
2.02:51,9 (800m)
1. 05:58,6 (1600m)
sounder wrote:
Hi to everyone,
I am new here and want to run a 5 k on a flat course.
theirfore I went to a 400 m track an ran 3 x 2k with 4 minutes rest.
my times where: 7:33, 7:34, 7:44.
How fast could I run in a race?
Last 2k was a lot slower.... Generally running 2k reps at 5k pace is quite taxing. I wouldnt run any reps longer than 1m at 5k pace, and probably stay with 1-1.2k reps (for example 5x1.2k with 400m JOG).
If i were up to guess based on this workout you are fighting to go under 19'.
Good luck
ok,
but I could run the 19:10 min?
should I go 3:50 min per km than in the race?
I'm sure other people could give you better advice, but I'd think it would be reasonable to go with 3:50 per km for the first 3km and see how you feel, if you feel good drop it down for the final 2 to 3:45ish and try and break 19 with a kick (which you might not be far off based on both workouts).
thx for all advices.
I just hope for a very good 19:)
19:30
i can run that in training...testrun
sounder wrote:
i can run that in training...testrun
Can you run that in a race?
i dont know. but in a testrun i could.
i guess in a race you are a bit faster......arent you???
Racing workouts leads to disappointing results .
sounder wrote:
Hi to everyone,
I am new here and want to run a 5 k on a flat course.
theirfore I went to a 400 m track an ran 3 x 2k with 4 minutes rest.
my times where: 7:33, 7:34, 7:44.
How fast could I run in a race?
get a coach.
Too taxing lol ...meanwhile in Iten a group of skinny gentlemen are grinding out a 4x2000m using 4 minutes rest interval; next week they'll tackle 5x1600; the week after that we'll see them rolling out 3000/2400/1600 ... Back here in the USA ...we whiners are plugging away with our 4 mile tempo and striders.
KAV wrote:
sounder wrote:Hi to everyone,
I am new here and want to run a 5 k on a flat course.
theirfore I went to a 400 m track an ran 3 x 2k with 4 minutes rest.
my times where: 7:33, 7:34, 7:44.
How fast could I run in a race?
Last 2k was a lot slower.... Generally running 2k reps at 5k pace is quite taxing. I wouldnt run any reps longer than 1m at 5k pace, and probably stay with 1-1.2k reps (for example 5x1.2k with 400m JOG).
If i were up to guess based on this workout you are fighting to go under 19'.
Good luck
2nd workout suggests better fitness than the first, which tends to indicate that your speed is ahead of your strength. Which is further supported by the considerably slower 3rd 2k rep in the 1st workout. I say 19:15, but with potential to go significantly faster with added strength. Good luck!
17.33 but the track was to short about 400 at most
so 19.12 fits
I have the results now.
My time was 17.37 minutes.
Exactly 280 meters flat course where missing.
so I could run 18.47 for 5k:)
Next race 10k.....I go for 39.10 minutes.
yesterday another 5k
19:01,66 was the time
but the course was not on asphalt. it was on gravel paths
are you slower on gravel paths?
how much could be the time difference to asphalt ground (10 seconds)???
so maybe on asphalt I am very very close under 19...18:58 min or so:)