6x1600m 5:50-5:57 w/ 2:00 break
6x200m at 35-37 with 200m jog
What can I run if this workout was challenging but doable?
6x1600m 5:50-5:57 w/ 2:00 break
6x200m at 35-37 with 200m jog
What can I run if this workout was challenging but doable?
I did a similar workout in college just over 2 weeks before a track 10k.
4:53, 53, 51, 53, :47, :45 (last 2 in spikes, first 4 in flats) [2 min recov between each] Ave. 4:50
Just 3x200 in 29-30.
This was the main workout in a 75 mile week (pretty typical volume, maybe down a bit).
I averaged 4:46.x for 10k race 2 weeks later. We tried to feel good but definitely did not taper. I'd say starting in the mid-range of what you averaged (5:55 or so) for the first 5k-4 miles; if your fitness is significantly ahead of that, your ability to close can take some big chunks off if you get to 8k feeling controlled. Good luck!
If a 1600m runner, goal is < 5'
Perhaps
4:55 mile, 10:35 3200, 17:03 5k from Daniel's tables. Good luck!
18:15 5K if you jogged a lap during those 2 minutes.
18:50+ 5K if you walked around at the start line and leaned on your knees for 2 minutes.