3x1 mile workout to predict 5k time

18:30. Don’t run your races during the week at practice. That’s probably what you just did. Ask your coach what your paces should be after your first race.

If you did this with 1:30 rest, then I'd say you could go 16:3x right now. But seriously, why did you get 5:30 rest in between each mile rep?! That defeats the whole purpose of the workout! Especially since you claim to be more of a mid-d guy, your endurance is a bit of a question mark. Anyway, with the amount of rest you got and not knowing anything else about you expect those splits I'd say it's impossible to know where you'll end up.

But I'll add this, if you are a freshman even with 5:30 rest between reps those are fast times for a young guy like you. I'd say next time try not to go out so fast (assuming the 1st mile you ran wasn't all downhill) and try and even split the workout or go out slowly and cut down. You'll derive many more benefits than positive splitting.

A wet blanket wrote:

18:30. Don’t run your races during the week at practice. That’s probably what you just did. Ask your coach what your paces should be after your first race.

We did a 5k time trail/lactic threshold at the beginning of summer conditioning and I went 17:29 so Ik I’m better than 18:30. Our meet got cancelled so we ended up running this workout as a replacement.

linoenfe wrote:

If you did this with 1:30 rest, then I'd say you could go 16:3x right now. But seriously, why did you get 5:30 rest in between each mile rep?! That defeats the whole purpose of the workout! Especially since you claim to be more of a mid-d guy, your endurance is a bit of a question mark. Anyway, with the amount of rest you got and not knowing anything else about you expect those splits I'd say it's impossible to know where you'll end up.

The high rest was due to the fact that it was kinda like a relay where you would tag your partner and they’d run a mile and then they’d get back to you and then you’d do your next mile. I hit 17:28 during a LT/kinda time trail a month back so hopefully that kinda gives a benchmark for my 5k endurance. Thanks

You already have 16:40 speed in you right now man. Provided you have the endurance/weekly mileage to back it up. At least when I was hitting 16:4x my individual mile PR was low 4:5xs

Which was it? LT or time trial? There’s a world between the two. Sure it’s possible for you to run 16:50. Many people who do that workout would. Many people also would not.

17:33

You should have run the mile repeats on concrete but you had to run on grass. You would have been sub 16:45 had you kept it on the crete.

Dril wrote:

Varsity freshman wrote:

The high rest was due to the fact that it was kinda like a relay where you would tag your partner and they’d run a mile and then they’d get back to you and then you’d do your next mile. I hit 17:28 during a LT/kinda time trail a month back so hopefully that kinda gives a benchmark for my 5k endurance. Thanks

Which was it? LT or time trial? There’s a world between the two. Sure it’s possible for you to run 16:50. Many people who do that workout would. Many people also would not.

LT I’m just calling it a time trial cause it’s currently my only benchmark for the 5k

idk what some of these people are smoking, but you've already got 16:50 in the bag. There's guys who run 16:50 and can barely run 4:55.... On the track.

My guess is you'll probably split 5:05, 5:2x, 5:4x, and then a wicked kick for the last .1 in your first race for roughly 16:45

Maybe see if you can go 16:2x by November.

You'll break 16:50 this season if you stay healthy and don't get greedy with your workouts.

Hard to say, you had so much rest. Try the 3 X 1 mile with 90 seconds rest, that should give you an idea of the pace you can run now. A 16:50 is 5:25 pace.