If you are you doing 6x1600 @ 4:40 with 4 min rest, you better be running sub 32. Heck people run 32 min 10ks with mile prs not much faster than 4:40.
JonH wrote:
torquay wrote:So i did 6 by 1 mile solo on the track w/70 sec recovery.
4:48 4:39 4:44 4:40 4:36 4:34
Was comfortable, not kicking it down. Can i break 29:00? 28:45?
I took some heat from a know-it-all troll on another thread for suggesting my athletes did 5-6 x 1M workouts (http://www.letsrun.com/forum/flat_read.php?thread=2113705&page=127). They had much more than 70" rest, though.
I'm not going to hazard a guess for your 10K time as I'm not sure how your workout with less rest compares to what my athletes do. If you were taking the 4'-ish that my group would be resting, I'd put you close to 32:00. Since your rest is significantly less, you'll obvisiously run faster. I just cannot say how much. Sorry.