I had a FNSF this winter and have only just started to feel in shape again in my workouts. I'm just wondering on a spectrum of what you think I should at least be able to run and could be able to run.
-2x(300,200,200,100) 2 min rec after 300, 1 min after 200s, 7 min between set
(41,27,27,14) and (42,28,28,14)
-5 mile tempos at 5:25 pace
-16x400 with 1 min recovery averaging 68s
-6x1000 with 3 min recovery
(2:57,2:58,2:57,2:56, 2:55, 2:53)
I realize that it is not much to go by, but I'm interested in what you guys think I can do 800-10k. I don't get to run 800s anymore and I haven't run a 10k before.