My first "what can I run for a 5K?" thread

10x 400 is not really a good workout to determine 5k time off of, go on long runs of 5-10 miles to start with, then add in 400 and 800 repeats to work on speed. I would say your on to running about high 18's.

FreshmanXc wrote:

10x 400 is not really a good workout to determine 5k time off of, go on long runs of 5-10 miles to start with, then add in 400 and 800 repeats to work on speed. I would say your on to running about high 18's.

I did a 5K hard tempo on the trail the other day and I ran an 18:45. So, I know I can go a lot faster than hi 18s. And I have done 12-16 miles long run about 2-3 months ago. Since, I have added a lot more intensity, so haven't really gone longer than 75 min.

That workout would be pretty easy for me, and I run 17:30 for 5k on a good day. You're looking at about 18:10.

16:45 would be about the same pace you are doing the 400m reps. If you were doing them on the track, not a trail, I would agree that 18 minutes give or take a few seconds is about right. Making an assessment based on times on a trail is tough as the undulations, and uneven softer surface can impact athletes differently.

Somewhere in the mid-seventeens......... but why not just do a race and find out?

If you run a 1645 ill shoot myself. That workout would be pretty easy (def. not all out effort) back when I was in CC and I only got down to 1650. I would guess a low 18s.

It would almost be better info for you to tell use your best recent marathon time, or better, half marathon.

For what it's worth, I run high 16's/low 17's and I could do that workout without even breathing hard, basically. I agree with the 18:xx estimates. My opinion may change if you provide other distance race times.

What you should try doing is running a 5km time trial somewhere.

Once you have done that I am sure you will have a good idea what you can do for 5km.

You are in shape for a 17:42 my friend. I checked my running logs from 2007 to try to answer your question. On Halloween day, I did 10x400 with 1 minute rest in between in 69-70. On Thanksgiving day, I ran 5k in 15:40. Here are my calculations:

Me: 4:40 per mile pace in workout means 5:03 pace in 5k.

You: 5:20 per mile pace in workout means 5:42 pace in 5k

This is based on percentage. Obviously, your weekly mileage versus mine matters, so that will come into play. I'm just making a prediction based on your workout.

Let me know how you do, and good luck!!!!! (seriously)

If you man up I think you will break 16.50. I am in the 16.50s range and always thought 400 reps might help me get used to the pace to run 40s laps but had to follow the workouts I was given. Also, if you have competition at your level that helps a lot. Many times I would just get blown out and end up doing a time trial by myself. Track is your best bet though. Focus on hiting each lap in 80 and never let your mind wonder to the laps left. Once you finish one 80 worry about the next one, when you think about how many laps are left is when you start getting in trouble. Also, 1k repeats are a good 5k prep too. If you do 5 of them w/ 1 and a half min recov. It might help you guess where you are.

Classic letsrun post. Jump in a damn road 5k and find out. Workouts do not indicate how fast you can race; races indicate how fast you SHOULD train.

To many people go out and race their workouts (I was one of them). While there is a time for goal pace, most workouts should be off of your last performance...which is why you should race about every 2 weeks.

Train to race man...go out and do it!

As has been said - workouts and races really are different.

Back in the day, my sessions regularly indicated a 5K sub 14:30, but I never did break 14:50, often not close. And it was not for want of conditions/trying!

All my best track running was in training sessions. After decades of research I still don't know why.

Since people are replying and not being too mean, I'll steal the thread just for a second for a prediction off of a few workouts I've done:

First Race July 19 in Central Park 4 miler in 95 degrees (2 hilly miles, 2 flat ones): 29:16 (7:35, 7:05, 7:30, 7:06)

3x2 miles on track with 2 minute jog rest:

14:08 (7:08, 7)

14:07 (7:05, 7:02)

14:18 (7:14, 7:04)

6.03 loop of Central Park in 46:45ish, made sure long East Side hill from the race was my last mile. Felt comfortable throughout, always in control of breathing.

3x1500 with 3 minute jog rest:

5:53, 5:56, 6:05 (was aiming for 6:03's). Hurt a lot by the third one.

70 minute long run at "best aerobic effort" (I think that's right term), last 3 miles at about 7 flat pace.

7x800 with 1 minute jog for 3:24 pace: 3:26, 3:18, 3:17, 3:21, 3:20, 3:20, 3:20

7.05 miles in 55:20 (7:50s) middle 2.11 miles in 7:34s was only spot I checked times to gauge. Controlled breathing whole time, made sure the route has some hills.

20:30? Faster?

This is my first 20 weeks of running in 2-3 years. Consistent 35 mpw for lat 12-14 of them. Beginning to bump to 40-50 starting this week.

Thanks very much. Good luck to newbie by the way.

I did the same workout a few years back but did 12x400 at an average of 66.8. I think I ran like a high 16. Best of luck.

It's really hard to predict your 5k time based on a workout that's more geared towards 1600m training. But I really doubt you're in 16:45 shape.

Consider this: I'm in pretty bad shape right now. By "bad shape" I mean that I seriously doubt I could break 20 in a 5k. But yesterday I did a workout similar to yours. I did 10x400 @ 80-85 seconds. Granted, my rest breaks were about twice as long as yours. But again, I'm a 20:xx guy right now.

Based on the fact that you were able to complete this workout with less rest I definitely say you are in significantly better 5k shape than me. But not sub-17. Probably more like 17:45-18:00. Go run a 5k and let us know how it went.

Did you not read my post? If your workout indicated you could race faster than you were...maybe your training was off.

when you race you analyze what your weakness is. Is it sustaining your effort? Is it kicking? Starting too fast? You then adjust your training.

I saw this kind of balls to the wall training on the Farm Team when I was there. Sure, people busted a nut in workouts, but then come races they'd DNF or run slower than they thought they could.

Problem was they were training at "dream" pace and not date pace.

You missed the point. The whole idea of predicting from workouts is the 'if I can do this for a given session, then I can do this in a given race'. So you know when you're peaking.

Can anyone name anyone whose calculated pr off workouts is pessimistic (ie slower than actually raced)? I can't.

My point is that calculated pr numbers are only approximate at best.

the course makes this hard to predict. but you figure that 10x400 with 40 s rest will predict not too much faster than your 5k. i ran 16x400 with 45 seconds rest (at altitude) at 73 avg, i think, and that week at sea level ran 16:04--call it 5:10 or 77-8 pace, so about 4-5 seconds per lap slowdown. however, it's likely that I had 15:45 in me that day, with splits and more aggressiveness (it was my first day racing after altitude training, so I didn't realize how much I had). my guess is that you can run 82-3 or just over 17 for 5k.