In what shape I am for the 1600 and 3200

Tempos are not a good indicator of fitness at all. They're not supposed to be a physically demanding workout, but people often run them way too hard. Assuming you did so (based off the fact you're trying to find out your fitness based on a tempo workout) I would say probably 4:40s and 10:10-10:20.

4:42 and 10:05.

So you did 3xmile with 3 minute rest in between?

In that case for a "tempo effort", that is wayyy too much rest. For tempo WORKOUTS, I usually do them with a minute or less rest in between, or active recovery if you feel good. But, me being a freshman as well, i'd recommend just to do your classic tempo run: 18-20 min of consistent tempo "EFFORT", the key word here is EFFORT. Tempo can be a pace, but only when you feel like you can hit that pace at a TEMPO EFFORT. We are humans, not robots. Your TEMPO EFFORT will not be at your goal tempo pace each and every workout. It is important to remember that, as that will help psychological performance.

OlympicHopefull wrote:

So you did 3xmile with 3 minute rest in between?

In that case for a "tempo effort", that is wayyy too much rest. For tempo WORKOUTS, I usually do them with a minute or less rest in between, or active recovery if you feel good. But, me being a freshman as well, i'd recommend just to do your classic tempo run: 18-20 min of consistent tempo "EFFORT", the key word here is EFFORT. Tempo can be a pace, but only when you feel like you can hit that pace at a TEMPO EFFORT. We are humans, not robots. Your TEMPO EFFORT will not be at your goal tempo pace each and every workout. It is important to remember that, as that will help psychological performance.

I did a tempo and after that I did 5×150m.

Other workouts:

3×2k 400m jog rest (6:30,6:33,6:35)

8×600m 200m jog rest 1:54 avg.