AVG 50ish mpw with the majority at 6:30-6:40 pace
WORKOUTS:
-2x1600, 2x800, 2x400 (3 mins rest after miles, 2 mins after 800s, 1 min after 400): 4:58, 4:58, 2:24, 2:23, 68, 68.
- 6x800 on a 4 minute cycle (start one every 4 minutes) in: 2:24, 2:24, 2:24, 2:22, 2:20
-4miles in 22:30 (5:37 pace)
-5x1600 avg 5:15 with a 400jog between (1:50-1:55)
-3 x (5x300) w/ 200 jog between reps/400 between sets in (32, 32, 33, 32, 32) (31, 32, 31, 32, 31) (30, 29, 28, 29, 28)
Thanks
Man, those 300s were pretty damn fast, haha. Joking aside, I would say 15:45. What are your PRs?
hahaha whooops, didn't even see that but yeah, obviously i meant 200s.
but i ran a 5000 on the track about 7 weeks ago in 15:48 and a 3k around 3 weeks ago in 8:54.
I will add that most of those sessions were relaxed, and not blown out. The 2x16, 2x8, 2x4 was probably the hardest but i wasn't going all out as the workout went on, just getting slightly faster.
The 5x16 and 6x800 were very easy cruise type sessions.
I actually ran a similar workout off pretty similar rest: 2x16, 2x8, 4x400 and went a second or two faster on all my reps feeling like i never pushed all out and ran 15:12 about two weeks ago for reference. I would say around 15:20 for you.
you can run sub 14 if you start a paleo diet.