I will be racing a 3k or a 5k next week. On a track, in moderate weather.
The workout I ran was last week. The 1600, 1200, and 800 were supposed to be at 5k pace. The mile was too fast, the other two too slow. The set of 4x400 was supposed to be just off 3k pace. The 3x400 also at 3k pace. The 2x400 at roughly mile pace.
I was very tired at the end, but at no point, except for perhaps the end of the last 400, was I running all out. The jog rest was probably run between 7 and 8 minute mile pace, but I didn't time it.
Here are the details:
1600 meters: 4:45 (400 meter jog rest)
4x400 meters: 70 (200 rest), 68 (200 rest), 68 (200 rest), 68 (400 rest)
1200 meters: 3:45 (400 rest)
3x400 meters: 71 (200 rest), 69 (200 rest), 70 (400 rest)
800 meters: 2:24 (400 rest)
2x400 meters: 65 (200 rest), 64
What are your guesstimates as to my 5k and/or 3k shape? Would love to hear your opinions. I will post the results of my track race next week (along with my former pr's)