repeat 1000s with 3:19 average. 2 minutes jog inbetween. how fast do you think a person who completed that workout could run for a mile or 5k? i dont race for 3 weeks and want a fitness gauge.
repeat 1000s with 3:19 average. 2 minutes jog inbetween. how fast do you think a person who completed that workout could run for a mile or 5k? i dont race for 3 weeks and want a fitness gauge.
oh i did 6 reps.
Mile would be 4:42-4:50 and 5k would be 16:38-16:48. Based on Daniels, that is an interval workout which puts you at a VDot of 61 which puts you at the aforementioned times.
I would agree with those ranges. I used to do a similar workout slightly slower (maybe 3:20-3:22/km) when about 16:50 for 5K and 4:50 for the mile.
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