5km Projection Pieces

[tris.wenti]

Hi

I am doing a 5km Trail in about 2 weeks time and want to do some projection pieces to see what sort of time I should aim for. Does anyone know of any good pieces to do that will give me a good indication of what I should be going for?

Thanks

[mikvan52]

do a 1250m piece.
your 500m avg split will be roughly 6 seconds per 500m faster than your eventual 5k 500m split.

[Cyclingman1]

Predicting times based on another distance depends on, as I see it, a person's natural strong points and to what degree one is trained on a range of distances.

I think that a 500m pace 6 sec above 1250m pace or my figure of a pace 5 sec above 2Km pace assumes that a person has good endurance and is fairly well trained at 5K or more. It either of those assumptions are wrong, the 5K pace may slip a few seconds from the above predictions.

It would be interesting to see the final results: the predicted and the actual.

[Nosmo]

4X2000m / 7min rest comes out to within a half second for me. Start 1 second slower and bring it up by 1 second half way through if you feel good, and more at the end if you can. This will be more accurate then doing a 2K or 1250m peice.

1250m pace +8 is much more reasonable than +5. A general rule of thumb is double the distance, add 5 to the pace if you have a lot of power relative to endurance. Add 4 for a typical balance, or add 3 if you do almost all endurance work and don't have power. A few people will be outside this range.

[Carl Watts]

The free spirits pace predictor works pretty well for me.

http://www.freespiritsrowing.com/conten ... -predictor

It's a good starting point for picking your intended pace if you have a relatively good balance between strength and endurance.