Hi could you predict my 5k based on this workout.
The intervals were done on a cross country course with a little bit of hills.
1mile 5:06 (3:00 rest.)1mile 5:11(3:00 rest)800 2:33(5minute rest)800 2:30
Then after this I did 4x200 a 4:28 mile pace effort with 200 jog/walk recovery.
This workout was an all out effort. I was completely gased after.