Hi what could I expect to run for 5k and 10k based on these 3workouts
20x400 1 minute rest 72 average
5x1 mile 5:05,5:02,5:04,5:08,5:01 4 minute recovery
8 mile cutdown 6:25,6:12 ,5:58,5:45,5:30,5:22 5:26,5:12
Hi what could I expect to run for 5k and 10k based on these 3workouts
20x400 1 minute rest 72 average
5x1 mile 5:05,5:02,5:04,5:08,5:01 4 minute recovery
8 mile cutdown 6:25,6:12 ,5:58,5:45,5:30,5:22 5:26,5:12
Predict my 5k wrote:
Hi what could I expect to run for 5k and 10k based on these 3workouts
20x400 1 minute rest 72 average
5x1 mile 5:05,5:02,5:04,5:08,5:01 4 minute recovery
8 mile cutdown 6:25,6:12 ,5:58,5:45,5:30,5:22 5:26,5:12
good workouts, but take less rest on the mile repeats next time.
based mainly on the progression run, I'd guess around 15:50. it shouldve been really easy up until that 5:30, but even those last 4 miles alone would be impressive
20x400 with 1min rest is interesting. you'd have been better off doing that workout with faster or shorter recoveries, such as 100m jogging (30sec) or 200m at a moderate pace (50-55sec)
i'll go for 15:40
Bump
Sub 16 at 5k, sub 33:30 at 10k. Conservative prediction.