Mile? 2-mile? 5k?
finished 10x averaging 67.9 with a 65.3 last one. Jogged 200m between (80s-100s?). Is this a better mile, two-mile or 5k predictor? PR's 4:29 / 9:58 / 15:58
can i expect to be in a better shape?
Mile? 2-mile? 5k?
finished 10x averaging 67.9 with a 65.3 last one. Jogged 200m between (80s-100s?). Is this a better mile, two-mile or 5k predictor? PR's 4:29 / 9:58 / 15:58
can i expect to be in a better shape?
10x400 with one minute rest is the classic mile predictor. I'd give you anywhere between 4:29 and 4:32.
That's like a sharpening workout a 10k runner would do just to touch up the speed.
200 meter jog at that pace is total recovery unless you are an 800/mile type which you aren't.
I don't think that workout proves you can run any faster than 4:29 for the mile but I do think its evident you are able now to break 9:40 for 3200 and 15:45 for 5000.
Turning down
I always find the 2x400m @race pace with 400m rest @race pace to be the best mile predictor. But that's just me.
From your workout, your time in the mile seems about right, you might have a couple seconds you could gain. Beyond that I don't have enough experience with this workout to know how you'd fair in a deuce or 5k