I will not get the chance to run a 5000 or time trial too soon so I was wondering what you guys think I could run on a flat 5000 from this workout.
I ran 7 x 1000 with 60 seconds rest. Splits:
3:27, 3:28, 3:26, 3:27, 3:27, 3:29, 3:24
(Splits 2-6 are from memory my watch cleared it before I could write it down but that are definitely in the 3:25 - 3:29 range)
Not sure if this is any help but after that I waited probably around 10 minutes then ran 2x200 all out at 27 then 28 with 200 meter walk recovery.