FreshmanProbs wrote:
8x400s and 16x200s all inbtween 68 and 70 for 400s and 30 to 32 except the last one in 29 for 200s. Felt smooth through it all, was really tired after it all but I wasn't really struggling at any point. This is my first real speed session this season.
it's impossible for us to predict your race times from this workout because you didn't give your rest. Given enough rest, a 17:30 guy could do this workout.
give me your rest during this workout, your weekly mileage, how many weeks you've been running, and your previous pr's from 400-5k. Then, and only then will I play your game.