4x Mile repeat 8k predicton?

I think you would be able to keep that 5'20 or so given that you did 2' jog recovery only which is a short one and didnt kill yourself in the process. I would do 5x next time (whole distance).

Good luck

Assuming you did this on a track - I'd guess your track 5k would be about 16:40 in which case a fast XC 8k be 27:45ish.

KAV wrote:

I think you would be able to keep that 5'20 or so given that you did 2' jog recovery only which is a short one and didnt kill yourself in the process. I would do 5x next time (whole distance).

Good luck

Yes, that's about right.

_runner_named_gunner wrote:

I know the forum is flooded with predict what I can run, but I would really appreciate if you guys can help me out with this one!

Last week I ran 4x Mile repeats with 2:00 jogging rest

The splits were

(5:25) (5:20) (5:19)(5:17)

The workout felt great I did not even push myself until the last laps of the last two repeats and that was just to enforce finishing strong. I definitely feel like I could have ran another one at that pace but after that I would be pushing it

Any prediction on what I can run in championships on a mostly flat course in 2 weeks?

Solid shot at breaking 30 brah! Good luck.

27:59 +/- 1:00

Sub 27 ? Depends and what type of running your are and the size of your Cajones on race day

*you

I agree with the dingo. 27:30-27:45. You have to assume in a workout you are going faster than race pace so id say 5:30ish per mile is realistic