today i ran aa workout on the track w/ a ten minute warmup. it was 10x400 @66 with a lap jog recovery and a water break at halfway. what do you think i can run for 5k this weekend and at the end of xc when it counts in late october/early november
today i ran aa workout on the track w/ a ten minute warmup. it was 10x400 @66 with a lap jog recovery and a water break at halfway. what do you think i can run for 5k this weekend and at the end of xc when it counts in late october/early november
66x13=858
858/60= 14:30
:D
That's pretty good stuff. You could go sub 16:20 on concrete if you gut it out. Add 35 seconds on the grass.
ffreerunnin wrote:
today i ran aa workout on the track w/ a ten minute warmup. it was 10x400 @66 with a lap jog recovery and a water break at halfway. what do you think i can run for 5k this weekend and at the end of xc when it counts in late october/early november
It depends on how long it takes you to jog 1 lap and how long is the water break.
If the jog takes you say 2'30" and the water break is say 1'30" (in additional to the 1 lap jog). You are looking at about 17'15" or so.