Tonight I did 3 x mile in 4:48, followed by an 800 in 2:10 with 3:30 rest in between each. Required full effort. I was thinking 4:38?
Tonight I did 3 x mile in 4:48, followed by an 800 in 2:10 with 3:30 rest in between each. Required full effort. I was thinking 4:38?
full effort? 4:43.
you should do that more conservatively in 4.55's or so, you'll get more out of it. training is not the place to kill yourself- laps 4-6 in your 3km in the time for that.
you could probably hold 4.35 easy
I ran even pace 4:43 pace a few years back and I don't think I could have done that workout. Although maybe I could have if I was running with someone else and really pushed myself.
I say go out in 2:20 and if you feel good, pick it up a tiny bit, if not, then don't.
Anywhere from 8:38-8:55 wouldn't surprise me depending on if you have a wonderful or terrible race.
I went out in 4:40 en route to an 8:37. Thanks for the advice guys.