Predict my race times off of 5x1 mile workout

Way too general for a mile or 3k prediction in my opinion, and it's way too early to predict what you'll run 3 months from now based on this workout. I think you're probably in the 15:20-30 range for a 5k though at the moment though.

You would be a little slower than the sum of those numbers, so you'd probably hit 26 for 5 miles. I'd guess you're in 15:30 to 15:40 shape right now for 5K. If you're a speed-oriented runner you might time for the shorter distances that are faster than this would predict.

Bumping this post because I just did a TT that may be a good indicator. On Tuesday I did a pretty easy mile on mile off workout it was around 5:40-6:05-5:35-6:00-5:30. Now today we had a 2k time trial and the goal was to open in 2:53 and then do what you could on the back half. I ended up splitting 70-68-67-65-65 with the second K totally by myself. After that we took 10 minutes and then did 2x(400,800,400) with 3 mins between reps and 4 between sets. The splits were 70,2:24,70 and 70,2:23,69. The time trial was tough and I was pretty gassed but I saved a finishing gear because I didn't wanna overdo it at the end. The workout after was just pace work and wasn't too difficult. My HR after the workout was around 172-176 and I didn't grab one after the reps.

I'm racing a mile next weekend and after closing the last 1600 of a 2k in 4:25 I'm thinking I can run a pretty fast time. Mileage has been 65 for the past three weeks and we have yet to introduce any speedwork. Am I in good shape to hit a 4:15 or faster?

Definitely in shape to run 4:15.

so you just described several speed workouts you've done and then claimed you haven't done any speedwork yet...

and yes...those workouts count as speedwork, except the mile on/offs which are a tempo workout I guess.

it appears that speedwork isn't what you need the most anyway if you can only do mile reps in 5:0x with 2-3min rest as an 8:30 3k guy

reed wrote:

so you just described several speed workouts you've done and then claimed you haven't done any speedwork yet...

and yes...those workouts count as speedwork, except the mile on/offs which are a tempo workout I guess.

it appears that speedwork isn't what you need the most anyway if you can only do mile reps in 5:0x with 2-3min rest as an 8:30 3k guy

I misspoke when I said speedwork. I guess I meant to say anything near race pace. Before that time trial I hadn’t ran a quarter miler under 70 seconds since last track season. I don’t get your last sentence. I could’ve done those 5 miles at around 4:50 but that wasn’t my prescribed workout.

You look like you just race better than you train