If you can do this workout running 70's can you run 9:20?
If you can do this workout running 70's can you run 9:20?
The best prediction for me was always 3200 hard solo time trial then deduct 20 seconds, maybe deduct 18 at that level, so shoot for 9:38. Gotta be solo and yeah it will hurt.
do 600s or 800s
If you can keep steady 70s with a normal distance stride (not a semi-sprint on any laps), then 9:20 could be a reasonable season's goal--but you're not likely to be there now.
If you do exactly the workout described, and you're used to start-and-stop/short-rest workouts like this, I'd project something closer to 9:40 (now) than 9:30; if you can hit the workout and you're *not* used to 30secs rest, you should be in something closer to 9:30 race-shape (now).
On the sixth and (especially) seventh laps, be strong about keeping the pace where it should be. Don't back off on those and "save something" for the last lap--your last rep will take care of itself, but the sixth/seventh will need your focus.
No.
Depends on how hard it was and how tired you were going into the workout. If you were relatively fresh, I'd say you could do 12 of those at 3200m pace, if not more.
a better one would be 6x800 at goal 3200 pace with 1 munute rest...if you can keep that pace and still have a pickup left at the end up the workout you should be able to hit ur time