The workout was the following:
-2 mile warmup
-6 X 1k with 90’ walking rest.
-Splits: 3:23, 3:20, 3:15, 3:21, 3:16, 3:21
-5 mile Cooldown.
Workout was tough but not “ go to the well tough”. Is this a decent predictor workout for a 17:00 5k. Not sure with the lengthy rest.
it is very possible. i think guys who do this workout could be expected to land anywhere from 1645 to 17:30
For the same workout but average 3'21 i have run 17'05
Maybe 16h30 if you confirm that with 1400/ 1200 intervals
I done a similar workout before a 5km race and ran 16.21.