I need runners help! Please help me with this...

Question

I made a smart coach training schedule on runnersworld.com, what does this mean:

Speedwork

Dist: 5mi, inc

Warm; 2x1600@7:55

w/800 jogs; Cool

What does that mean??

Oh, and, how do i run 3 miles at a pace of 9:11 for the mile? how do i know what the pace is???

Answer 1

well, you want the whole workout to be 5 miles incorporated with 2 miles in 7:55, the 800 jogs should be used as cool down in between the miles in 7:55.

if i'm correct on what your asking on the second part you should be running each mile in 9:11 which would come out to be 27:33

Answer 2

why, thats not a workout for YOU

5 miles with warmup and cooldown, 2x a mile at 7:55 with a 1/2 mile jog inbetween?

thats a dumb do nothing workout

Answer 3

The total distance is 5 miles, warm ups, then 2 1600m @ 7:55 each with jogs of 800m in between, then you cool down and you're done. Well I would experiment, then you'll know. Good Luck!