Predict my 10K based on this work-out last night:
18x400m with 200m jog intervals. All were done on trails and pavement, with slight hills (just my regular 8 mile loop). This work-out didn't zonk me, I could've gone up to 25x400m but didn't want to exceed 8 miles for the run, including w/up and c/d. Definitely felt like I had more in the tank. Was running "within myself."
400's were done with an average pace of 5:56. All 200's were done on average about 8:20 pace.
I'm currently doing about 42mpw. Last month I averaged 38mpw. I should average 42mpw for August.
Curious to see if I could go sub-38. Maybe even sub 37 this fall..