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Subject: RE: Predict my 3200 time please
What are workouts I could use to gauge my fitness? ( i need one for next week anyway)[/quote]
Been doing 1 tempo & 1 long run per week the past 8 weeks. Every other week I did hills and then now ive replaced hills with trackwork.
5 mile tempos on slightly hilly roads abotu 10 sec slower per mile than a track were done at 5:31,5:27,5:30 average pace the past 3.
I just ran 10x1000m repeats @ 3:20 with 60sec rest (on a gravel track in trainers ofc). My hill repeats were 300m hills @ 4:52 pace.
I'd say a good predictor workout for 3200m could be something like 6 x 800 w/ 2:30 recovery in 2:20 feeling very relaxed and in control the whole way. That'd say you're good for at least a 9:30, but effort is everything.
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