8 x 400 with 100m walk rest
73, 71, 71, 71, 71, 70, 70, 69
my pr's are from this past indoor season:
800- 2:09
1600- 4:54
3000- 9:54
8 x 400 with 100m walk rest
73, 71, 71, 71, 71, 70, 70, 69
my pr's are from this past indoor season:
800- 2:09
1600- 4:54
3000- 9:54
bump
Based solely on your workout, I would say at least 4:45. Based on your current PRs, I would say sub 4:50 is more realistic.
your 800 and mile times are much much too slow for your 3200 time you should be able to run well under 445 so i would try to go through the 800 in about 220 this should feel comfortable based on your workout.
9:54 is his 3000m. time.
a solid 4:48. that is all.
Why walk?
Pr shape... 4:52-5:00 in a good race with decent weather.
oops my bad then i would agree 453-500