Hello 🙂 I just did the R5K4 workout today for the first time. From what I remember from other forum posts re: similar workouts for other race distances, one thing we can take away from the workout is what we can expect for race pace, yeah? So for me I ran at a flat park and did much better than expected, especially based on my current zones. I held a pretty consistent 7:34/mile pace in each interval. So, can I assume that, theoretically on this same flat park and conditions, I could do approximately that pace for a 5k race?
This would easily be my third straight PR by a good amount in the last two months, thanks to the 80/20 plan Leyla whipped up for me! 🙂 Next race is on Jan 1, with hills, so we’ll see how it goes 😛