75 seconds between reps, 3 min between sets.
I know this isn’t a great cross country predictor, but it was 102 today so i altered what we had on the menu to be a little quicker and longer rest.
Top guys were 73-74. On a dirt path. In trainers. They’re at 50 mpw. Recent longer stuff such as 70 minutes at 6:34 pace last Saturday and 30 minutes at 6:07 pace a week prior.
What kind of race fitness? We’re going to Woodbridge next week and I’m thinking sun 15:30 for 3 miles.
More like 16:00 for 3 miles.
I'll split the difference and say capable of breaking 15:30, and likely to break 16:00.
With 75 sec / 3 min, that seems like mile pace. Of course the 102 degrees makes things more challenging. But the longer stuff says good stamina. I’ll concur with 15:45ish for 3 miles.
* stipe wrote:
With 75 sec / 3 min, that seems like mile pace. Of course the 102 degrees makes things more challenging. But the longer stuff says good stamina. I’ll concur with 15:45ish for 3 miles.
I'd agree that normally a workout like that would be more indicative of mile pace or slightly slower, but that was the fist time we'd done anything faster than 400s at 3200 pace. The fist set kind of knocked them for a loop and then they settled in and looked pretty good running 73-74.
The two guys ran 10:12 and 10:20 on a road 2 mile TT 2 weeks ago on a hot afternoon. Top guy split 5:16/4:56
2 years ago, my top guys from that season went 10:22 and 10:30 on the same road 2 mile, only at dusk due to excessive heat that day. They went on to go 15:42 and 15:52 at Woodbridge. Of course, I had a guy that year go 10:32 on the same TT and then go to Woodbridge a few weeks later and run 16:54.....
We had a pretty good workout this morning. 30 minutes tempo. All of the boys averaged between 6:03 and 6:17 pace.
workout video follows
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