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RE: 5x1 mile repeats with 1:1 work/rest ratio, 10k time?
this is ridiculous. I think most people put too much emphasis on "key indicator workouts" etc.. One workout tells you nothing. Look at the past 4-6 weeks of your training and see how your workouts where done in the context of your overall volume and intensity.
I ran 30:47 in a 10 k road race about two months ago. 5 days before I ran 10 x 1km with 400m jog in 90sec. the 1k's I averaged 3:11. I couldn't go any faster that day.
After that workout I knew I could probably go sub 31 - but only because I knew what I had done the weeks before in training. Lots of mileage at threshold pace, combined with strides and 150m repeats. And then I rested properly 3 days for the race. A race is supposed to be much faster than your workouts and not supposed to be on the same level.
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