Hi guys
Could you predict my 10k time (race in 8 days on a fast flat course)
by these workout:
6x1600 off 2' no spikes (4'43"0 avg);
2000+10x400 off 3'-1' on road (5'40-64" avg)
12 km varied tempo (2 km in 6'20/2 km in 6'00)
30' fartlek (5x45" off 45"+6x1'30" off 45"+5x45" off 45") avg 3'04 pace
Another 12 km varied tempo avg 3'10 but on trail (6'30/2 km -6'05/2km)
I usually run around 100 mile per week.
Thank you
Based on your first workout, I'd say you're faster than 95% of the posters here have any experience with.
Based on my experience, I’d say you can race at your 1600 repeat pace (443/mi), so about 2920. Fast!
My actual pb on track is 29'24
Here comes the PR train if there is good weather and competition.
The 12k fartlek at 3:03 pace is the most impressive. I would think you could easily race 10k at least 10 seconds/km faster. 2:53 is 28:50.
Sorry, misread. But that 30' tempo is impressive. I still think you could break 29.
29 min 10k