If somebody can run 12x400 in 85 with 200 jog and feel like they can do a couple more, does that predict a 17:34-ish? What if they do 14 or 16 and feel like they can do a couple more?
If somebody can run 12x400 in 85 with 200 jog and feel like they can do a couple more, does that predict a 17:34-ish? What if they do 14 or 16 and feel like they can do a couple more?
That workout is not a very good race predictor. I would do some mile repeats or even 2k repeats and that might make it easier for us to predict your time.
5 x 1 Mile or 4 x 2k with 3 Minute active recovery @ Race pace or just a little slower. And make sure you do this where its marked properly or on a track.
Why do you need a predictor workout that is nearly as rigorous as a 5km race? We're not talking marathon here. It's a 5km, for God's sake.Go run a damned race and GET yourself a time; then base future workouts on that result, and improve a bit at a time.