Hey guys,
I just ran a workout of 4x1200 with 3 min. rest
I ran:
3:51
3:55
3:55
3:54
Can anyone predict a 8k off of this?
If not, can you predict 5k?
Thanks.
Hey guys,
I just ran a workout of 4x1200 with 3 min. rest
I ran:
3:51
3:55
3:55
3:54
Can anyone predict a 8k off of this?
If not, can you predict 5k?
Thanks.
total stab in the dark: 28:30
what recent race times do you have???? 8k on the road or xc?
Well, I looked in my logs to find a similar workout, and I found 6x1200 with 400 walk/jog rest (probably done in almost 3 minutes), and my times were 4:04, 4:06, 3:55, 3:55, 3:50, and 3:58. A little less than two weeks after this I ran 26:58. However, this was not a particularly good workout for me, and the race was better.
So, I would say somewhere around 28:00, although it might be a bit faster or slower depending on mileage and how hard the workout was.
Your workout times suggest a vDOT of 63-64 (~16:07-16:20 5K, http://www.coacheseducation.com/endur/jack-daniels-nov-00.htm). If you plug in ~16:15 5K into the Mercier calculator (http://myweb.lmu.edu/jmureika/track/Mercier/index.html), it predicts low 27 min. for 8K.