I am racing my first big 8k of this season this weekend. The course is fast and pretty flat. Here is my training and one of my bigger workouts:
-Been at 85 mpw off singles for a while
-working out twice a week
-working include a lot of threshold intervals with some race pace/turnover sets.
-been doing 10 mile relaxed, moderated tempo runs (5:45-50 pace average) these feel very easy and smooth and I am not pushing my self too hard for these.
Here is a typical, recent good workout:
2x1000 @ threshold with 1:15 rest
800 @ pressed race pace with 400m recovery
2x1000 @ threshold with 1:15
4x400 turnover with 200m rest
1x100 @ threshold
*Workout done on grassy, slightly hilly loop
Splits:
3:11 (1:15 rest)
3:10 (1:15 rest)
2:22 (400m rest)
3:09 (1:15 rest)
3:08 (1:15 rest)
69 (200 rest)
69 (200 rest)
68 (200 rest)
68(400+ rest)
3:09
The threshold on this workout felt like true threshold. Not hard race effort or pressed. I have been doing workouts similar to this regular.
Based on the given information, what would be a ballpark reasonable goal for my in my 8k this weekend?