ran a 16:54 5k a few weeks ago, and I'm not racing again until the postseason , but it had a nice workout last week that might be a good indicator of what's to come.
6 mile 'warm up' at around 8 minute/mile
3x1600 on the track
5:19, 3 min rest, 5:16, 6 minute rest, 5:02
what sort of time can I expect to hit on a flat 3 mile course? what sort of pacing should I aim for? I'm 6'0 and 145 if it helps