Recently ran a 16:45 5K in 74 degree weather on a slightly hilly course. Wondering what I can run with better pacing and on a track. This 5K was a week ago.
Splits: 5:40 5:23 5:10 38 seconds last .1
Course had some hills mainly in mile 1 which is why its so much slower than the following miles. Can I do 16:20-16:30 on the track in better weather?
74 & dry or 74 & humid? & then how crazy was the elevation? Miles 2 & 3 pretty downhill?
Seems reasonable to run 16:20-16:30 on the track in good weather. I find the roads to be around 3-5s/mile slower even if you're racing something flat.
Miles 2/3 had slight downhill but mostly rolling hills. The dew point was in the 60s
For additional context, just did an 800m workout yesterday (3 days after the 5k). Splits were 2:37/2:33/2:33/2:35/2:37/2:33. The rest was 400m jog (little less than 2 minutes per lap). This workout was also done with a 64 dew point in the sun in 70 degree temperature (there was 0 shade on the track).
Is it realistic to target a sub 16 5k by end of the summer? Historically I always a notice a huge boost in my fitness after training in the heat when cooler temps arrive in the fall. Also, this is my first cycle actually doing track workouts (have been running for a few years but never did interval workouts, mostly was just focused on building mileage).
60+ degree dew point is low key gross. Definitely worth some time in the race & in that workout. Yeah I think 16:20ish might be ~right for current fitness. Keep chipping away & see how close you can get to sub-16. I was 2:31/32 for 800s to go 16-flat on the track. Feel like 800s usually end up 2-3s/mile faster than goal 5k.