According to the McMillan calculator, I should be capable of around 5.50 based on my best 5k time.
I was at the track last night with my running club and the session was 2 sets of 4 x 800 meters with 60 secs static recoveries and a lap jog between sets. The group I run with are in the rang of 19.30 - 21.00 mins for the 5K and for the first set and the first rep in the 2nd set I did in between 3.10 and 3.12.
Was feeling pretty good so decided to speed up for the last 3 reps which I managed in 3.03, 3.00 and 2.58 so maybe the Macmillan estimate is not too wide of the mark.
Will get over to the track soon when its fairly quiet and have a go to see what time I can do.
I mostly run 5k's (parkruns and other 5k races), a few 10K's and have done a couple of 10 mile races.
Have entered the Westminster Mile race in May but have never run a competitive mile race before.
Have been searching online for the best 1 mile training but the info seems a bit sketchly? Something like 400 meter reps on a track?
Also have been trying to get an idea of what sort of time I should be shooting for based on my best 5K time which is a 20.09 but have got significantly different results from various on line calculators.
After a miserable Xmas which was ruined by a heavy cold, have got back in to regular running over the past week.
Wimped out of a parkrun last Saturday due to rain & wind but managed a 4.5 mile temp run on Sunday. Don't do that many temp runs - opinions seem to vary as how these fit in to a regular training plan. After a rest day on Monday, did the Tuesday session on track at my club.
The session last night was 3 x 1K at 5K pace with 45 seconds recovery then a lap jog followed by another 1K at slightly faster than 5k pace. After another lap jog it was then 3 x 300 meters with 30 seconds recovery followed by a 200 meter jog then 3 x 300 meters again with 30 secs recovery between reps.
The 1K's I did in 4.05, 4.00, 4.00 & 3.50. The 300's were quite amusing as no one sure of the exact pace we were supposed to be doing them in - most of mine were around 3K pace though did manage a quick last 2, the last one in 54 seconds. The group that I run with are around 20-21 mins 5K runners but the speed/endurance spread is quite large. I seem to have more of the former and less of the latter.
Today I did a 8.5 mile long run at around 9 min per mile pace, mostly off road and quite undulating and muddy in places. Will probably do an easy run either tomorrow or Friday then plan on doing a parkrun on Saturday.