1600 (4:56) 1min rest 2x800 (2:26, 2:27) 30seconds rest between 4x400 (1:12, 1:12, 1:13, 1:13) 15 seconds rest between. The workout was probably an 8-9 out of ten on the effort scale. It wasn't ran fresh, but was on a track where as the 5k course I am doing a race on on thursday will be mostly crushed gravel and wood chips. Given all this if I go in fresh what should I expect to run? I am aiming for 15:30-45.