Yesterday I did this workout:
1x1000m + 4 x mile with 2:30 rest in between.
my times were
3:15
5:20
5:24
5:28
5:34
My best 8k time this season so far is 29:08 which I believe is 5:51 pace. Does this workout indicate a faster time?
Yesterday I did this workout:
1x1000m + 4 x mile with 2:30 rest in between.
my times were
3:15
5:20
5:24
5:28
5:34
My best 8k time this season so far is 29:08 which I believe is 5:51 pace. Does this workout indicate a faster time?
jaketyler11 wrote:
Yesterday I did this workout:
1x1000m + 4 x mile with 2:30 rest in between.
my times were
3:15
5:20
5:24
5:28
5:34
My best 8k time this season so far is 29:08 which I believe is 5:51 pace. Does this workout indicate a faster time?
this workout isn't indicative of an 8k time. Races are dependent upon a variety of factors, and you left out some key info: was this done on a track? an xc course? was each mile the same? was there a large hill in the last mile (5:34)? What happened on your last one to make you run much slower? did you run this alone or with teammates? what did your coach say? What were your goal splits going into the workout?
I'd be more interested to see what your mileage and workouts were like over the previous 45 days, and then I could probably give you a good indication of a time on a typical XC course. 2:30 rest in between mile repeats is challenging, but is appropriate for this part of the season. if your goal is 28:15-30, then plan on having a 3M PR, and being around people that have beaten you before. make sure to maintain contact with people, always be within arm's reach of a competitor and you will give yourself a chance to compete.