Did a 3x1 mile track workout solo. Averaged 5:20 pace with 4:00 recovery. How would this convert into a 5K pace in a track meet? Would I be able to hold the 5:20 pace do to race conditions or because of the recovery I used would I fall back down into 5:25-5:30. thanks
recovery was way too long. 3xmile w 1min recovery should be about race pace
Do a 3k time trial and take your average time per km. You should be able to run at least this in your next 5k. Best of luck to you.
I would guess you are just under 17min 5k shape right now.
I remember doing that type of workout (not sure of the recovery time) and could race xc 5k's at a little slower pace than the avg miles from the workout.
How hard was the workout?
Most of my repeat mile workouts were more like 4-5x1mile with 2:15 recovery, and that would be right around 5k pace or just a touch slower.
I do recall running 3x1mile flat-out with LONG (like 5:00) recoveries, and that was right around 3k pace if not a couple seconds faster.
I Ran 5x1 mile in 4:46 with 3min Rest. Can anyone tell what I should Race 8K
The workout was hard but I was able to do 3x800 in 2:40 with 2:00 recovery after the miles. Shooting for sub 17 and just looking for some proper pacing. thanks for the feedback.
So you ran 3 x mile with 4 minutes recovery in 5:20 and 3 x 800 with 2:00 recovery in 2:40? I assume recovery means standing or walking? If so, that's a lot of rest.
I'd say you could get close to 16:30-16:40 if the workout was by yourself. It was a fast workout, but that much rest isn't doing you any favours.