Alright. Just did a 5x1k workout with my reps being 3:07, 3:07, 3:07, 3:14, 3:14. The first 3 reps were 90 second rest. The 4th rep was 2:00 rest. 5th was 3:00 rest. Felt like crap and full of lactic the last 2.
i have an indoor 3k in 8 days.
anyone have a 3k time prediction based on this and the fact that I run 50mpw and can average 5:30 for 4 miles on tempo days