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If I'm able to run a 10K at 50 minutes what should my 5K time be?
Posted on 2/20/20 at 11:46 am
Posted on 2/20/20 at 11:46 am
Should my time be around 21 minutes for a 5K? What is the energy equivalent between these 2 races?
5
Posted on 2/20/20 at 11:49 am to Tri City Tigers
21 minutes is optimistic. Daniels' VDOT estimates around 24. If your 10k was a little slow due to lack of base training you might go a little faster than that.
Posted on 2/20/20 at 11:55 am to Ingeniero
quote:
Daniels' VDOT estimates around 24.
Interesting. Cutting out a 5K only saves me 1 minute on time?
Posted on 2/20/20 at 11:58 am to Tri City Tigers
Depending on your experience level and recent training, it could be anywhere from 24 to 28 minutes. 21 is unlikely unless you can run a mile in 6 minutes and/or your VO2 Max is adequate.
Posted on 2/20/20 at 12:02 pm to LSU Patrick
quote:
21 is unlikely unless you can run a mile in 6 minutes and/or your VO2 Max is adequate.
I can run 1 mile in 6 minutes. I average 6 miles at 8 minutes. I don't think 3 miles at 7 minutes is impossible.
Posted on 2/20/20 at 12:05 pm to Tri City Tigers
quote:
Interesting. Cutting out a 5K only saves me 1 minute on time?
3.1 miles doesn't make much difference in terms of the type of fitness needed.
Posted on 2/20/20 at 12:11 pm to Tri City Tigers
quote:
I can run 1 mile in 6 minutes. I average 6 miles at 8 minutes. I don't think 3 miles at 7 minutes is impossible.
It sounds like you have the speed needed for a 21 minute 5K but lack the VO2 Max needed to translate that to the 10K. If that is the case, then it is a reasonable goal. You should make sure to regularly include some lactate threshold training though to be sure that you can maintain that pace for the entire distance. If you don't develop the ability to deal with lactate effectively, you will fade in the second half of the race.
This post was edited on 2/20/20 at 12:12 pm
Posted on 2/20/20 at 12:51 pm to Tri City Tigers
quote:
Interesting. Cutting out a 5K only saves me 1 minute on time?
to run a 50 minute 10k you have to maintain an 8:00 pace.
to run a 21 minute 5k you have to run under 6:50 pace.
there's a big difference, even if the distance is half.
Posted on 2/20/20 at 2:32 pm to Tri City Tigers
Based on experience, I would say 22.5-23 minutes.
Posted on 2/20/20 at 5:03 pm to LSU Patrick
quote:
Depending on your experience level and recent training, it could be anywhere from 24 to 28 minutes.
Considering OP can run a 10k in 50 minutes I think we can safely rule out anything above 25 for 5k.
Posted on 2/23/20 at 7:49 am to tigercross
Posted on 2/23/20 at 10:40 am to Tri City Tigers
IMO, it's all about the type runner you are. When I run in area 5k's, I do good for my age group, Finish top 10% or so. If I run a 10k, I drop off, maybe finish top 25%. A half, I'll finish top 35-50%. The two marathons, I've run I've finished just below 50% or so.
I'm a natural sprinter, not a long distance runner and I think this is evident by the above numbers. My wife is a bit the opposite, where she can place better in long runs compared to a 5k.
I'm a natural sprinter, not a long distance runner and I think this is evident by the above numbers. My wife is a bit the opposite, where she can place better in long runs compared to a 5k.
Posted on 2/24/20 at 8:05 am to East Coast Band
While that’s true to a degree, putting in the appropriate training for race distance is more of a factor. People who consider themselves to be “sprinters” tend to train that way regardless of the distance. That will translate better to a 5k than a marathon. The longer distances require more volume and less intensity than a lot of people are willing to embrace in order to maximize performance.
This post was edited on 2/24/20 at 8:16 am
Posted on 2/28/20 at 8:44 pm to LSU Patrick
Correct. I've read, though I'm sure people may vary in opinion, that you should train to your strengths. In other words, even if you're a "sprinter" training for a marathon, run a number of sprints like 8x 400's. And even if you're more of the slow twitch guy, run long distances preparing for that 5k
Posted on 2/29/20 at 1:54 pm to Tri City Tigers
35.0 minutes. Repacing yourself is the challenge. When I was running low 50’s, I could rarely break 24. Just couldn’t keep the faster pace up for the whole distance.
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