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RE: 5x1 mile repeats with 1:1 work/rest ratio, 10k time?
There are always a ton of variables, weather, travel, etc., but I can tell you that the first time I ran sub 31 on the road (in Japan), I did 3x1mile (1609 meters) on the track in 4:41 average with 5:00 rest on Tuesday, then 8x1000 on the track (3:00 rest) in 2:55 avg. on Thursday. I did a short jog on Friday and Saturday and ran a 30:44 on Sunday on the road, very windy race. Probably could have run 30:30 that day if I had attacked more from 3km to 6km.

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