Hi,
I am slow by this boards standard but am wondering what kind of 5k time might be appropriate based on this workout.
1.5 up
4 x mile @ 5:50, 5:40, 5:30, 5:35 w/ 800m jog @ 8 minute pace
1 down
Running about 50 miles a week with long runs 12-16 miles. I was thinking somewhere in the mid 18s. I know the rest is a bit long but wanted to try to run a bit faster as I don't have much experience running on the track.
Happy to provide any more info.
That's kinda long rest but it doesn't mean it's a bad workout, just not a good predictor as it stands. My guess would be 5K at 5:50 pace which would be a hair over 18 minutes.
Hallo.
I would say 17:45-18:00.
How fast is your 10 k PB ?
I have never run one. I have never raced anything before. Currently training for a half and a marathon later this fall. Been running for a few months.
If you can negative split down to 5:30s with jog rest, YOU ARE IN low 17s shape on a relatively flat course.
Prefontaine1991 wrote:
I would say 17:45-18:00.
This is probably the best guess IMO
That is way faster than I think I could run right now in all honesty. One other recent workout is a 10 mile segment of a long run at 6:25-6:30 pace. Other than that I basically just run a lot moderately fast mileage (6:30-7:30 pace).
Seems that you run too fast for your level of fitness.
Moderate running is great during base phase or in preparing for marathon during Long run, maybe during another 10 miler
too.
But if you run 2 workouts per week and about 40 miles at 6:30-7:30 pace, so that's not very smart.
Get heart rate monitor and use about 70% of HRmax during your easy and recovery running.
That is a very fair comment. I am realizing quickly that I need each day to have a purpose and need to be more structured in my training. I am 3.5 months in at this point and have transitioned from just trying to get in shape to trying to really training so I acknowledge I need to make the mental adjustment.
maybe this wrote:
That's kinda long rest but it doesn't mean it's a bad workout, just not a good predictor as it stands. My guess would be 5K at 5:50 pace which would be a hair over 18 minutes.
4 minutes rest, running mile repeats at 3k pace is pretty decent. many advocate 1:1 run/rest ratio.
17:30. Maybe faster. I recently ran around 17:30, and I would find that workout very challenging.