4x1k w/200m Shuffle Jog As Rest
3:17
3:13
3:12
3:08
Could’ve definitely gone more reps around 3:10-3:13 pace.
4x1k w/200m Shuffle Jog As Rest
3:17
3:13
3:12
3:08
Could’ve definitely gone more reps around 3:10-3:13 pace.
That workout really gives little indication of what you can run sorry mate
You could probably run under 5 minutes for 1 mile that's about all I can guess
4:45/10:15
6:00/18:40 if you're lucky