So, according to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm, my recent 14:56 5k indicates that I can run a 4:18 mile at this time. However, my strength lies in the shorter distances, so I can probably run a faster mile.
My target 4 minute mile would indicate that I will eventually be able to run a 5k in 13:51. It is unlikely I will be able to run a 13:51 next Spring, but if history is a true indicator, I will likely drop into the low 14s by next Fall. Here is the history...
I ran a 3:54 1500m in May. The 1500m time would indicate that I should be able to run a 14:33 5k, but I ran a 15:28 in June. A few months later, in September, I ran a 14:56 5k. Still not a 14:33, but much closer. So, my body takes longer to adapt to the strength and endurance of a 5k.
Nonetheless, we aim high, so our target mile times are what they are based on our future goals.
Type:
Workout: Warm up / 1 mile / Cool down
Goal Pace: 4:28, 5:22
Actual Pace: 4:29, 5:23
Warm up: 2mi
Warm down: 2mi
Extra Work: PT Exercises, Active Isolation Stretching Zones 1, 5
Workout Mileage: 5
Mileage This Week: 38.5
Total Weekly Target: 65
Posted on
Wed, October 20, 2010
by Clayton Burnett