6 by 800. 2 minutes rest. 2:15 average. 3k time?
6 by 800. 2 minutes rest. 2:15 average. 3k time?
Why don't you just run a 3k then you'll know.
Go back to the track. run 600 hard, float 400 at about 90, 600 hard, 800 in about 3:00 finish with 600 hard. Timing the whole thing. Now subtract 40 seconds. Gurantee that's your 3km time in a race. I'll bet you're within a second or two.
i did almost exactly the same workout, except on 1 minute less rest and ran 8:27 and change. i'd say you are in the 8:40 range, and markedly faster if you are a "racer". just a guess though.
i have followed a pretty simple formula for workouts recently that has been an amazing predictor of time. i do repeats at goal pace covering the distance for that race. e.g. 8X1000 at goal 8k pace. for rest i simply take half the length of the interval. i did this workout running almost dead on 3:03s, and then ran 24:31 10 days later. same with the 5k. 6X800 in 2:20 on a minute rest...14:36. but i guess it depends how you respond in race situations. go get em.
when i could run 6x800m at 2:15 with 800m jog rest (about 5:00), i knew i could at least 8:30. a lot of it depends on your racing instinct and your strengths and weaknesses as a runner.
6 x 880y with 2-3 min. rest = 8:23 for 3K
of course I meant to add @ 2:15 per 880y