ItCostsWhat?
10-09-07, 09:33 AM
In a sprint distance I want to run a 21 minute 5 k, how fast should I be able to run on training days prior to the race ?
Triathlon - Run time
Bikeforums.net is a forum about nothing but bikes. Our community can help you find information about hard-to-find and localized information like bicycle tours, specialties like where in your area to have your recumbent bike serviced, or what are the best bicycle tires and seats for the activities you use your bike for.View Full Version : Run time
Flak
10-09-07, 07:00 PM
You want to have a few good race pace training sessions in the build to the race, but back it off slightly a couple of days before the race.
PDay
10-09-07, 07:34 PM
My rule is, no hard workouts at least 2 days before a race, and even that will be short and intense (i.e. 20x200m). Try 3-4 days though if you're not sure.
Are you also asking what your race training should be? Like, do you want examples of workouts and paces or what?
Are you also asking what your race training should be? Like, do you want examples of workouts and paces or what?
ItCostsWhat?
10-09-07, 09:59 PM
If the fastest I can run a 5K is 21 min. I probably can't do that after the bike ride. So about how fast should I set a 5K goal at, so on race day I can do it in 21Min. ? My last sprint I cycled 17th of 31 and ran 14th of 31 at a 27 min. 5K I need to set new goals.
Flak
10-09-07, 10:04 PM
Shoot for 21mins if you want to run 21mins.
Goals aren't designed to always be met - just to give you something to push for.
Goals aren't designed to always be met - just to give you something to push for.
biggsmoothe
10-10-07, 11:54 AM
http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm
use this running calculator to determine your workout pacing. you would put in 21 min as a 5k time, and it will give you pacing for different types of training runs.
use this running calculator to determine your workout pacing. you would put in 21 min as a 5k time, and it will give you pacing for different types of training runs.
ItCostsWhat?
10-10-07, 06:40 PM
Thanks I think that web site will be very helpfull, it seems accurate by my training records.
ranger5oh
10-10-07, 07:16 PM
Have you done brick workouts? I personally train at the pace i race. If I run 7min miles for training, after I have gotten off the bike, then I tend to run 7 mn miles on race day.
Im not sure your actual question though? How many days prior are you talking about? Did you follow a training plan?
Im not sure your actual question though? How many days prior are you talking about? Did you follow a training plan?
ItCostsWhat?
10-10-07, 08:57 PM
I don't follow much of a plan I just alternate from running,cycleing,and some wieght training. I hate bricks so I generaly start them about a month before the event.
BigCatDaddy
10-11-07, 08:19 AM
I think I understand what you are asking.
Here's the newb answer based on my own observations.
I have not yet been able to reproduce a run time (in a race), equal to my best training pace time. My past 4 races have shown my 5K times to be anywhere from 1-4 minutes slower than my best training runs.
I'd say to expect some drop in time based upon your fittness level. I finish mid pack and those are my observations. I train only a few bricks as race day approaches within a month. I can see ones results being better if one were to train more brickwork. Me, I don't have the time, nor the desire.
Here's the newb answer based on my own observations.
I have not yet been able to reproduce a run time (in a race), equal to my best training pace time. My past 4 races have shown my 5K times to be anywhere from 1-4 minutes slower than my best training runs.
I'd say to expect some drop in time based upon your fittness level. I finish mid pack and those are my observations. I train only a few bricks as race day approaches within a month. I can see ones results being better if one were to train more brickwork. Me, I don't have the time, nor the desire.