Where Your Dreams Become Reality
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Subject: RE: Predict my 3200 time please
Don't do that workout in spikes. That's a lot of meters to do in spikes and the extra beating to your legs won't be worth it. If you have a pair of flats it'd be fine to wear those.
Easy jog would probably be better for the rest. To paraphrase Bruce Denton, you don't stop and stand there in a race, so why practice doing so? You want this to be a race predictor workout.
My final bit of unsolicited advice is not to get too caught up in these "predictor" workouts. Done correctly it can provide a good stimulus and give you confidence going into the race, but really don't worry about it too much. Focus on your training as a whole (which it looks like you've been doing a great job of the past few weeks), and the race times will come. Don't neglect recovery - an easy trap to fall into is the desire to put up an impressive mileage and workout schedule, and then you're left too flat to actually bring it in races. Listen to your body and don't be afraid to back off.
And as far as my prediction - I'd say 9:30 sounds about right for now. Those tempos and 10 x 1k workout seem to indicate good strength, so if you can sharpen your speed in a few weeks, I wouldn't be surprised to see you run ~9:15 or so in 6 weeks. Best of luck.
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