I bet you can at least run a 4:54 mile.
In all seriousness though... that's not a good workout for predicting mile shape. You could be a 4 min miler with no stamina or a 4:45 miler with no speed off a workout like that.
I bet you can at least run a 4:54 mile.
In all seriousness though... that's not a good workout for predicting mile shape. You could be a 4 min miler with no stamina or a 4:45 miler with no speed off a workout like that.
A better indicator would be how fast you are for 400 and 800. What are your best times at those distances?
I'd say this workout predicts about a 15:25ish 5k. Don't know what your speed is like so a 1600 prediction would be a guess. You can take your 5k from 2015 xc season (eg. 16:00-> 5:09 pace) and your last indoor mile (eg. 4:29), so there's a (40) second difference in mile speed. Now, take your 2016 xc 5k pr, or the 15:25 prediction from this workout (4:58 pace) and subtract (40) from it, giving you a 4:18.
Insert in your own times. I have found this is a decent way to predict times for runners who are good at both track and xc.
don't get ahead of yourself
quartertime wrote:
A better indicator would be how fast you are for 400 and 800. What are your best times at those distances?
My 400 pr is around 52.5 and my 800 pr is 1:58.9