Monday: 7.5 miles easy
Tuesday: 12x180m hill repeats (comfortably hard)
Wednesday: 5 miles easy
Thursday: 16x200m cruise (38-40s, all comfortable, could have hit 36-38 on all)
Friday: 3 miles easy + 1.5 miles medium
Saturday: My BEST WORKOUT EVER: 5xk on half sidewalk, half grass rolling hill loop: 4:00, 3:53, 3:50, 3:42, 3:36
Sunday: 10 miles long easy/steady
Total: 40-50 miles
Current PRs:
400: 62 (late track season 2015)
800: 2:27 (early track season 2015, was in 2:22 shape)
1600: 5:25 (late track season 2015, was in sub 5:20 shape)
3200: 11:48 (late track season 2015, all out, run couple hours after my 400 PR)
5k Cross Country: 20:17 (fall 2014)
10k: 47:38 (spring 2015, en route to 8 miles tempo (60:31 btw)
Half Marathon: 1:48:56 (debut spring 2014, negative split by 3:16, was 1:42 shape recently)
What could I expect to run for 5k this Saturday?