based off these 3 workout what i my expected 3k time
1) 4x1k averaged 3:17
2) 3x800m averaged 2:38 2 minute rest between reps the 3 minute rest 3x400m at 1:12 then 2x200m averaged 32
3)5x800m on the road with 20mph wind averaged 2:41 with 2 minute rest
i have been putting in 30 miles per week for the last 3 months up from about 10-12