What shape would someone for 5k/10k to do the following workout:
5x1 mile
4:56, 4:55, 4:53, 4:52, 4:47
(3 min standing rest between)
5 minutes Rest
4x200
28,28,29,28
(90s rest)
Workout done in spikes on flat country course (not track) .
What shape would someone for 5k/10k to do the following workout:
5x1 mile
4:56, 4:55, 4:53, 4:52, 4:47
(3 min standing rest between)
5 minutes Rest
4x200
28,28,29,28
(90s rest)
Workout done in spikes on flat country course (not track) .
I guess 14:50 to 15:05.
You didn't really say what you were racing on so that makes a difference too.
Indoor 200m track with like 25 laps lol
my guess would be 14:30-45 if the race is on the track