4x1 mile wrote:
So I ran a 4x1 mile workout w/3min recovery my splits were 5:39,5:38,5:35, and 5:28, effort was hard but controlled. I feel I could've done another repeat in the mid-5:30s range or if I had gone all out in this workout I think all my repeats could've been low-5:30s. So what do you think I could run a 5k in? Thanks for your help
Interesting question, and this would be a solid workout for me so I want to here other answers, too :)
For mile repeats at 5k pace, 3:00 would be on the high end for rest. But that would be a very tough workout at vVO2max/3k pace. So I'm assuming your pace in this workout is between 3k and 5k race pace but closer to 5k pace.
Since it sounds like you were well controlled in this effort, I'll call 5:40/mile a very safe bet for you over 5k, and 5:35 more of a stretch. 17:15-17:35?