how much rest and what pace for 1600-1200-800-600-400-200

^^i am a 3k runner if that’s necessary

Why no 1400?

I’d do 5k, 1:1 shift to 3k/1500m territory for 400 and 200.

Brutal Vo2Max session but definitely doable.

This actually looks a lot like our 54321 fartlek we do.

5 minutes

4 r

4 minutes

3 r

3 minutes

2r

2 minutes

1r

1 minute

We call it the fartlek of death as we are looking at a Vo2Max pace average, think starting out at 5:00-5:10 pace and then working down 10 seconds a mile each rep.

so is jog recovery better for this? or standing?

Shouldn't the person assigning this workout (your coach) be determining pace and recovery? If not, then Why are you doing this workout!? How does it fit in with the progression of other workouts that you have done are will be doing?

It's half 'n half. Jog some, stand some.

i ended up doing 400 jog rests between each. here’s how it went (i’m a girl):

1600 @ 5:59

1200 @ 4:28

800 @ 2:54

600 @ 2:08

400 @ 81

200 @ 39

what do you guys think i can run for my indoor 3k this weekend based on that? i know i slowed down, i suck at short distances because i just have no speed.

we didn’t have practice today (half day) and i do a lot on my own because everyone else on my team runs like 15 mpw or is a sprinter. my coach knows about this

Why would you do such a complicated workout?

10:40ish I’d guess, depending on how tough this workout was of course.