If a group of 5 guys run 5 repeat miles on grass with averages of 5:23, 5:27, 5:30,5:30, 5:32 with one minute rest between on July 15th, what kind of times for the 5K in cross should they be able to open the season with?
If a group of 5 guys run 5 repeat miles on grass with averages of 5:23, 5:27, 5:30,5:30, 5:32 with one minute rest between on July 15th, what kind of times for the 5K in cross should they be able to open the season with?
Depends on what the recovery was at and what type of workout it was: threshold, balls to the wall (hopefully not, it's stinkin July)...etc
One minutes rest between at tempo pace.
anywhere from 15:10-16:00 depending on how good of racers they are. I'd say the average for 3 miles on the same terrain as your repeats would be about 15:30.