Just did 1 mile, 3x400m, 1 mile, 3x300m
4:00 rest between sets, 1:10-1:15 between 400's and 300's
Splits: 5:21 - 1:12, 1:12, 1:11 - 5:22 - 50, 50, 50
High effort, but it was my first heavy anaerobic workout (been doing 70 mpw with tempos, CV, and strides leading up to this point for about 8-10 weeks)
Racing the mile and 3000m next saturday.
My predictions of my times 800m-5k:
800m: 2:09
1 mile: 4:47
3000m: 9:40?
5000m: 16:40
Thoughts?
my honest first thoughts were immediately 2:09 and 16:50-17:00 but you have to know that this workout isn't really a good predictor for any distance. it's a fine workout dont get me wrong but maybe add a little context like what your current PR's are.
one critique: keep that rest consistent, don't slack off and give yourself an extra 15 seconds rest after rep. it will make you tougher. if you plan on 60 second rest for a workout keep it sharp at 60.
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