How fast can I run for the 5k, 10k?

Wow, there are some crazy people on let’s run. Are you serious a 20km at 3.50 pace that’s a Tempo! (For a 17min runner) That’s more of a RACE PACE for a 16.50 5km runner over a half-Mara.

I’m a 15.25 runner and a 20km run at 3.50pace seems laughable, more of a threshold (faster then tempo) on a flat surface. Listen, this is for the OP; it takes a good 3 years of proper training to know whether you’ll be good. Up your kms in base work and cut down on speed. Two months before a race build on harder workouts then the month of the race focus on speed and Anaerobic workouts. A week before cut down and taper but don’t stop running your body likes consistency. There will always be opportunities to run more races but prep is key. Read up on sports science and increase your knowledge. A good session for a 5km prediction that you should do 1week and a half away from your race quarters (8x400m with 200m floats in 45sec; 400m sprints flat out and maintainable don’t go crazy. Start session of a float and end on a sprint visa versa. Either way will work) 4800m total and a 5km prediction offered.

Let's just say I like mixing up my miles and kilometres.

I'll try to add them. I have one more week of training before my taper period. Thanks! :)

Yeah, I've never added so much speedwork. Mostly like once a week.

I do run strides after my recovery runs though.

Also, some 7-8 surges during my long run for strength. Some weights, ran the stairs a lot(no hills available xD)

Thank you! What are floats though? I'm not really that experienced of a runner so yeah :/

Care to explain?

You seem to be doing most of the essentials but there hasn't been any mention about your longer intervals (1200 - 1600m).

A 5K is usually done at 95% of VO2 max and I'd suggest adding some intervals that target this (typically between 3 - 5 minutes). You also want to be doing active recovery (jog between the reps). Also gradually reduce the time you spend doing the recovery as the season goes on.

For a sub 17 a good VO2 max workout would be: 4-5x 1200m @ 3:20 min/km pace with 400m jog (2:30) between reps. Later in the season, make this 4-5x 1200m @ 3:20 min/km pace with 200m jog (1:00) between reps.

Surges are fast

Floats are slower but still moving

5kFarah wrote:

I've been training for the past 2 months. Mileage is about 42-48k/ week

These are my paces,

Recovery : 8-11k at 4:50-4:55/km

Long run : 16 k at 4:55-5:00/km

Tempo: 5-6k at 3:55-4:00/km

6x800 : First rep at 2:30, rest all at 2:45-2:50

12x200 : 34-38 seconds each rep.

I've only included 800m intervals this week. I've ran about 4-5 200 intervals and one 400m session.

I'll be including 12x800 and 8x400 next week. My 5k race is at may 7th.

Hoping for a massive pr since I ran my first and only 5k last year at 19:30 and I stopped running after that.

17:30 - 18:00 would be reasonable for these workouts. If you want to run sub 17, the 6x8s all need to be 2:40 or faster. The fact that your first one is 2:30 and you had to slow down is concerning. 2:50/800 is mid 17 pace. Dude your 800m speed workout needs to be at least as fast as your goal 5k race pace.

Why is the 2:30 concerning?

Yeah, I actually kinda felt that I ran the rest of my 800s at my possible 5k pace. It felt strong.

First one was faster because I didn't know how to approach the 800s, if you know what I mean.

Thanks!

Follow this for 8-10weeks

M - 6km @4:40, 4x150m, Corework

T - 5 x 6min (60s) @15km Pace

W - 6km @4:40, 4 x 150m

T - 10 x 3min (60s) @15km Pace

F - 6km @4:40, 4x150m, Corework

S - 2 x 10 x 200m Hills (4min between set)

S - 16km Longrun, 4x150m, Stairjumps

5kFarah wrote:

Why is the 2:30 concerning?

Yeah, I actually kinda felt that I ran the rest of my 800s at my possible 5k pace. It felt strong.

First one was faster because I didn't know how to approach the 800s, if you know what I mean.

Thanks!

ok then 17:30 is what I predict if those 800m felt like you could hold that pace for 5k.

Do 4 x 1200m, all in 4:05 - 4:12 with 2min rest between each. If that feels comfortable you are in good shape.