I'm not the OP, but I ran a 21:14.
And I'm 53 years old.
I'm not the OP, but I ran a 21:14.
And I'm 53 years old.
Angry Willy wrote:
Lance Armstrong Doped 7x TDF Champion
3:00 marathon - 5K equivalent 18:30
2:47 marathon - 5k equivalent 17:16 after a year of training for the marathon.
From his encore career of Tris, he has a 1:15 run split which translates to a 16:18 5k, from a 2:01 bike split (28 mph avg) and a 24 minute swim (1:10/100y)
Not bad to stack on top of each other
Not very fast at all.
I Chose D2 wrote:
So far I've ridden 8000 miles this year. I have run 75 miles, mostly easy 7 minute pace runs but did do a 3 mile tempo last week and am intervalish workout this week. How fast can I run a cross country 5k?
I was about 15lbs over what would be a truly lean race weight, and in around 4.5 w/kg FTP shape on the bike. Had a running background. Former PR was 18:21, had been injured for over a year and started riding, had been riding seriously for a year and a half (4000 miles first year, 8k in full year). Started running about 4 weeks out from the race, about 15-20mpw. Workouts I had were some 2xjog the turns, sprint the straights done for a total of 2M and then 3M + wu/cd. Also did 3x1k w/1' recovery and 4x1k w/1' recovery.
Flat, fast 5k and ran 17:56. I then basically stopped running and biked for another year about 8k miles. Improved a bit on the bike over that time. Came back with the intention to do a full running cycling. Was down about 5lbs lighter. Injured before race, probably from ramping up workouts too fast, too soon. Last workout leading up to injury was:
2xMile, 2x1200, 2x1000, 2x800, 400. 1' recovery between all:
6:05, 6:02, 4:21, 4:20, 3:34, 3:30, 2:41, 2:35, 71
Was probably ready to challenge 17.
YMMV, but the good training I put in on the bike was able to quickly carry over to running. I would start out sluggish, but after a few weeks I'd "find my running legs" and notice I was in better shape than before.
I Chose D2 wrote:
So far I've ridden 8000 miles this year. I have run 75 miles, mostly easy 7 minute pace runs but did do a 3 mile tempo last week and am intervalish workout this week. How fast can I run a cross country 5k?
Obviously this is not real data to work off, but sounds like you're going to run 17:00 +- 45s. If not, your BSing yourself about those being "easy" 7' runs. Or they are like 7:50 pace.