40-45 Miles per week.
5x300 with 60s rest then 10 min rest and 3 miles hard.
300's:
50
48
48
48
48
3 Miles (2.93):
16:53 (5:46/mile)
40-45 Miles per week.
5x300 with 60s rest then 10 min rest and 3 miles hard.
300's:
50
48
48
48
48
3 Miles (2.93):
16:53 (5:46/mile)
All I can say is sub 5:46
~4:10 shape, maybe? That's a pretty sweet post interval tempo right there.
hey wrote:
~4:10 shape, maybe? That's a pretty sweet post interval tempo right there.
Hah hah. Funny.
In reality there isn't enough info here. I would say 4:40ish but that could be +/- 10s
How in the hell did you get 4:10???
4:10 guys can walk 5:45 pace for far longer than 3 miles.
Perhaps he meant 4:10 for the 1500. At least I hope so. 3200 is 10:02? I'd say you could hit anywhere from 4:28-4:44