Hi all, I am a a former swimmer, now getting into distance running. I have a great aerobic backround, but am not familiar with how intervals translate into race times. Today I did 16x400s with 40 sec rest in 74-76. It was hard but by no means a gut buster. Could I hold this pace for 3k, 5k, 8k? I know in swimming we used to do 16=20x100m on 1:45 and whatever your average was should be your 1500m swim pace when tapered. that race is about the same length of time as a 5k.