mudcat16 wrote:
My pr from last season is 10:26, I ran 16:24 5k on a really hilly xc course this season.
#1 3 x 1 mile avg 5:19 w 4 min recovery at 7:30 pace then 2 x 800 avg 2:33 w/ 2 min recovery at 7:30 pace.
#2 3 x (8 x 200 @ 36 with 30 sec standing rest) 5 min standing in between sets
Looks like you were in better shape during XC season than now. Either that or the "5k" from XC was short. If you ran a bona fide hilly 16:24 5k you'd be easily under 10 for track 3200 but your mile reps are pretty weak at 4m recovery for a sub 10 3200 runner. The 200s are not much of a workout, either.