I ran my first threshold workout today, I have been doing base training for the last month and a bit so I haven’t run at this pace for a while. I was wondering based off of this workout and the paces I ran, what my 5k potential is seen as though my season has been pushed back to October. My workout was as follows: 8x1000
3:20(1min rest)3:20(1min)3:20(1min)3:22(5min halfway rest)3:17(2min)3:16(2:30)3:11(3min)3:12
For the 2nd half we based our rest off of how we felt, so that explains the weird rest. I also did a 4mile tempo 2days before this workout at around 5:40 pace. I was wondering what my potential to run in cross country this fall is, I want to get as close to 16 flat for the 5k as possible. Any tips for training and stuff like that would also be cool.
Thanks