What should I be able to run for 5k from these workouts (assume cross course one small/no hills):
8x800 3.5 min rest
2:28ish avg (2:27, 2:28, 2:28, 2: 29, 2:31, 2:28, 2:28, 2:27)
7x800 2 min rest
2:30ish average (2:31, 2:28, 2:30, 2:29, 2:31, 2:31, 2:30)
^^ Both on a rolled trail loop with lots of turns, both pretty difficult feeling
3x4x400 1.5 between reps 5 between sets
(66, 66, 67, 69) (68, 70, 70, 69) (68, 71, 70, 67)
Was supposed to go out fast to fill legs with lactic
^^ on rolled grass loop
Current 5k PR: 16:38 on course with 2 big hills
400 PR: 56 from last track season, probably faster now
Most other distance PRs are irrelevant because I've beat or come close to them in a 5k race.