Four rounds, each for time:
Run 1 mile
Rest 90 seconds
Try for even pacing—the fastest average speed that you can run for all four repeats.
Afterward, find your average mile time in seconds. Multiply that by .62.
That will give you about the number of seconds you should shoot for as your pace per kilometer in Sunday’s 5K.
Record mile results and 1K pace calculation to comments.
6:33 — 6:45 — 7:10 — 7:21 = 27:49 total
Pace: 4:20 per K
That’s slower than I’m hoping to go on Sunday.
26:00 total.
Pace: 4:03 mins/k
Great stuff.
35 total, had trouble with my knee though,