The title says it all. Don't be that guy to say "the best predictor is racing an 8k"...
Past workouts have gone like this:
7x1200m in 3:45 average w/ 2 min rest
5x1 mile in 4:58 average w/ 3 min rest
Progression Run ending w/ a 4:35 mile.
What shape am I in? What workouts do you guys do to check your fitness?