Have a 10k coming up in 9 days, did this workout on the indoor track today
7x1000m 3:39,3:39,3:39,3:38,3:41,3:39,3:35 with 300m jog rest.
Workout was very tough.
10k is moderately fast, can I go sub 37:30? Should I open first 5k in 18:50 and try to negative split?
It's impossible to predict from a single workout in isolation. How many miles a week, what other workouts, how hard do you go on easy days, how rested were you, etc.
The biggest problem many runners have is trying to take one workout and make that mean "I can run xx:xx." Recipe for a crash and burn.
Past few months i've been doing 70-80k/w with easy runs around 4:50-5/km and a long run around 25k about 4:40 pace. Was not very rested today as I did a double and ran 7k around lunch as well as an hour bike ride. Last week i did this workout, bonked pretty hard though so didn't keep the same pace towards the end, all on 1:30 standing rest.
400 m 01:14 3:05 min/km
800 m 02:42 3:22 min/km
1200 m 04:21 3:38 min/km
1600 m 06:10 3:51 min/km
1200 m 04:39 3:52 min/km
800 m 02:58 3:42 min/km
400 m 01:11 2:58 min/km
Heres another workout i did, but this was a month ago so im in better shape now. 800s were with 1:30 rest and 400s with 1 min. Started a bit too hard on both the 400 and 800s.
800 m 02:44 3:25 min/km
800 m 02:50 3:32 min/km
800 m 02:51 3:34 min/km
800 m 02:53 3:36 min/km
800 m 02:54 3:38 min/km
400 m 01:13 3:02 min/km
400 m 01:19 3:18 min/km
400 m 01:18 3:15 min/km
400 m 01:19 3:18 min/km
400 m 01:15 3:08 min/km
That's like a 5K predictor workout with one extra 1K rep and there's no question you can do 18-low. Your time goal sounds plausible and 18:50 would be a good way to start.
Go race a 3k hard.