I use to do two workouts in a week. I run 90 miles a week up at 7200 feet altitude.
My workouts: 20 by 400s at 61-62 sec with easy walking rest down to 120 bpm ( 45 sec- 1.15 min )
The other use to be a LT workout 8 by 1600s at 4.24-4.28 min with rest down to 120 bpm ( 1-2 min )
What do you predict is possible for me to run at sea level in Europe?
Of course my coach who is one of the worlds very best already have told me , but I think it can be funny to see
if your predictions are at the same level.