Anyone care to take a guess at what I could manage next week in a peak 5k track race? I'll post the time up afterwards.
Coming off 80 mile weeks, I've done the following three sessions in the past couple weeks:
3x[800, 600, 200] off [1 minute, 1 minute, lap jog] in [70s/lap, 68s/lap, 30s/lap]
12x200m off 45s averaging 29.4s
[1k, 3k, 1k] off [4 minutes, 6 minutes] in 2'47, 9'05, 2'43 (all evenly paced except the last 1k which was 33, 34, 33, 32, 31)