I ran 60 mpw most of the winter, ran one 3k indoor (8:28). This spring I ran 4:05 1500m. after each race my achilles became sore and I decided not to race. i feel good now and did this w.o last weds
1600m 4:38 (3 min recov)
1200m 3:19 (3min recov)
800m,800m 2:07, 2:05 (1min recov after each)
400m,400m,400m 63,62,60,60 (1min recov)
1600m felt very easy, 1200m no problem, 800s felt a little tougher, 400s easy.
I think the athlete knows best in terms of predicting time, but I say 14:15, my friend says there is no way I can say I will run that fast off this w.o.
??