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RE: 5x1 mile repeats with 1:1 work/rest ratio, 10k time?
Rest is too long for a predictor session (ok for training still a bit long)

Say you took a miler they might finish in a certain time with all that recovery, but nowhere near the endurance to last the 10k

I would do 4 x 1 mile 90 secs. That pace gives 5km predictor add 1 min for the 10km

The actual 10km predictor would be a bit too much in training

As a coach if you have had the athletes for a while you should not be asking these sort of nonsense questions. The best way to predict is on a set session when pr set compared to the set session now. Even then if your athletes try to run to much to the clock they will usually come unstuck.

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