We did an 800 and 300 workout today
1. knockdown mile at 5:56 as warmup
2. 800 at 2:47 with 300m jog, then 300m at 52 seconds then 800m jog
3. 800 at 2:46 then 300m jog, 300m at 51 then 800m jog
4. 800 ( in spikes ) at 2:36 then 300m jog, then 300m at 49 sec then cooldown.
It'd be cool to know what to expect for a 5k time on a fairly flat course with one bad hill, then maybe one for a flat course.
Keep in mind all of the recovery in between was very slow.