I did 8x200 with 3min rest in 29.5 avg. I’d have rather done a minute or less for the rest and hit 31.5 or 32, but it is what it is. What kind of benefits would I get from the workout I did, and if not, how much faster should I run those 200s for it to mean anything?
It was not a hard workout at all. I was relaxed the whole way, except for the last one (28.5) where I certainly put more effort into it, but I did not strain.