What times would you guess that I could run for a 3/5k based off these session
(1) 3 mile tempo, 4min rest, 2 x 1200/2x400 with 3min, 1 min, 2min rest
5:53/mile, then 3:52, 74, 73, 3:50, 74, 72
(2) 2 x 3 mile tempo 4 min rest
5:55/mile
(3) 3 x 400/300/200 continuous with 100 jog after 400 and 300, 200 jog after 200, 5x300 90 seconds rest
76-78/400 5:44 avg including jogs, 51-48
tempos were pretty easy effort (heart rate at about 80-85% max at the end) and the workouts were at about a 9/10, 7/10 and 8/10 effort respectively.