Rough 5K fitness?

The last workout provides times for 4 x 8 x 400, not 3 x 8 x 400. Given the data you entered (60 mpw, 32 x 400 at an average of 74 seconds with an average of 1:12 rest), Run Augur predicts 14:30. If you really only did 3 x 8 x 400, Run Augur predicts 14:50.

http://www.runaugur.com/workouts/11700

Jack Daniels VDOT calculator calls those times the rough equivalent of an 8:26 3K or a 4:15 mile.

https://runsmartproject.com/calculator/

Given how much those predicted times diverge from your PRs, I suspect you were racing your workout and that the workouts are not as good a predictor of your upcoming race time as your previous PR is. What's the race distance?

here let me vdot that for you wrote:

The last workout provides times for 4 x 8 x 400, not 3 x 8 x 400. Given the data you entered (60 mpw, 32 x 400 at an average of 74 seconds with an average of 1:12 rest), Run Augur predicts 14:30. If you really only did 3 x 8 x 400, Run Augur predicts 14:50.

http://www.runaugur.com/workouts/11700

Jack Daniels VDOT calculator calls those times the rough equivalent of an 8:26 3K or a 4:15 mile.

https://runsmartproject.com/calculator/

Given how much those predicted times diverge from your PRs, I suspect you were racing your workout and that the workouts are not as good a predictor of your upcoming race time as your previous PR is. What's the race distance?

What is this runauger thing? Pretty interesting. My guess is the issue isn't that he is racing workouts, it is that your website doesn't differentiate between a good predictor workout and a bad one. 400 repeats isn't a great workout predictor.

Just for fun, I input some data for me:

12 mpw this week, averaging 25 previous months.

My most recent workout: 10x200 with 30s rest. Ran them all at 34 or 33, so I put 34 into your form. Basically I was bored while the kids I coach were out for a run so I decided to do a mini workout on the track while I waited for them to come back.

Your form predicted I am in 15:40 shape. I ran 18:40 a few weeks ago on a very flat course. Since my PR when I was actually training in college (for the 800) was 16:10ish, I doubt I am currently in 15:40 shape off of my very haphazard fitness jogging and random speed work...

Cool setup, though. I think for intervals closer to the race distance, if could be very useful.

It's not my site. I think whoever built it reads LRC, and I'm pretty sure I first saw the link here. What it comes down to is that if people want to know their race fitness without running a set of reasonably long intervals, no one will be able to tell them anything more useful than what a website spits out. I'm not sure what the difference is between racing a workout and running short intervals faster than race fitness justifies, but I'm happy to admit there might be one.