We have 18.30 min runners who would struggle with this workout. We have an average pace of 5.56 min even if it is positive. So the rest is 50% for 1600m intervals. That is a beast despite if you are walking. Jog recovery is not harder. For a 3200m tt you should accomplish 11.50. So in my opinion 18.20
yes sub 19 is now definitely possible
That workout (3x1600@ goal5K-10 sec/mile) Is very similar in load to a 5K time trial, with the same VO2max benefit. So rather than doing it again, you can run a 5K time trial or race and get a more definitive answer.
finally I want to report back. I couldnt break 19 with this workout. Before my race (14 days before) I ran 3x1.600m with 3 min rest in 5.52, 5.52, 6.00.
And my race time was only 19.15 min
theirfore I guess with 3 min rest I have to run them under 5.50 min for sub 19.
An I was a little bit fast than the op..concerning the reps.
So cut the rest dramatically or faster reps about 5.49 min
So people who wrote sub 19 is not possible where right including myself:)
me same boat!!!. i want my Sub 19 again. I have read in a running-book that 3x1600m in 6 min with 6min rest is 18.45 min in a 5k race. are you running to fast on easy days? with your Workouts (both of you) in 3x1600m in approximately 5.55min even with 3min Walking rest you should definetely run under 19min and faster. are you starting to fast in the race ? i dont get it? and what should i hit to be sure for Sub 19 3x1600m in 5.30 min