I'm going to run my first 5K since 1989 on December 16th. Flat course.
I've been doing a workout every five days. The last two were as follows:
4:12 is 7:00/mi
5 x .6 mi (.25mi
I'm going to run my first 5K since 1989 on December 16th. Flat course.
I've been doing a workout every five days. The last two were as follows:
4:12 is 7:00/mi
5 x .6 mi (.25mi
LR system messed up the last post...should be...
My last two workouts:
4:12 is 7:00/mi
5 x .6 mi (.25mi 2:30 jog in-between): 4:10, 4:11, 4:12, 4:08, 4:11 (20:52 for 3mi)
5 x .6 mi (.20mi 2:00 jog in-between): 4:12, 4:12, 4:10, 4:13, 4:14 (21:01 for 3mi)
With only 2:00 jog I was pretty wiped out at the end of the last workout.
I take the day off before workouts and will take the day off before the race.
I usually have around a 3mi warm-up, I am thinking a 2mi warm-up before the race.
Suggestions on pace for each individual mile?
BLtheKid wrote:
I'm going to run my first 5K since 1989
Just run it and stfu
DW wrote:
BLtheKid wrote:
I'm going to run my first 5K since 1989
Just run it and stfu
You are a clever boy!
Those are standard 5K workouts (pretty close to 5 x 1K at 5K pace), so on race day I'd keep the first mile at 7:00 and hold if possible, or pick it up the final mile.
Just ignore the stupid replies.
Regarding the 5 x 1K workouts, for those to be used as a predictor, don't the in-between jogs have to be more like 1 min to support running the same pace in races?
21:50-22:10
DNF
BLtheKid wrote:
wiped out at the end of the last workout
keep 7:10-7:15 pace
sdfasdf wrote:
BLtheKid wrote:
wiped out at the end of the last workout
keep 7:10-7:15 pace
Taking into account your comment and a previous 21:50-22:10 prediction, I'll probably go out at 7:10 and if I can try and pick it up at the end.
7:10 pace would be good for 22:16 (my goal is 22:28, 70% when compared to the world record at my age). I'd love to go under 22:00 but that might be a high-risk move.
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