Since letsrun seems to be pretty decent at predicting levels of fitness, anyone want to give me a hand? First interval workout of the season after 40-50mpw for almost 4 months. 3xmile at 5:07, 5:10, 5:09. 4 min. of rest inbetween. It was a good hard workout but I wasn't redlining. Probably could have done a 4th, but then I would have been gone. I have a race this Saturday. We do the 3mile but feel free to give me 5k predictions, I can use a calculator. Thanks.
Rest was a bit long so Im going to say you could probably hold 5:15's for 3 miles on a track (15:45), but if it is on a flat grass course I would add 15 seconds (16:00). A hilly course, depending on how you do with hills, may add another 0-10 seconds.
What were you looking for?? What is the course like?
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