3 mile prediction based on 400M workout?

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5 years ago 09/26/2019 12:42pm EDT

12x400 with 45 seconds rest

1-77

2-72

3-73

4-76

5--74

6-73

7-72

8-72

9-73

10-72

11-68

12-67

My current 3 mile PR is 17:28 ran on a moderately difficult course, (some rolling hills in the middle) the course im running this weekend is perfectly flat, trimmed, and might as well be on a track. What do you think my possible time is for this weekend?

5 years ago 09/26/2019 12:51pm EDT

re: SpeedNT

That workout cannot predict 3 mile - 5 k race.

But your mile should be 4:40-4:50, isn't it ?

5 years ago 09/26/2019 12:55pm EDT

re: Prefontaine1991

If you run a 5xmile repeats with equal time recovery, that would be a more accurate measurement of your race time.

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