Today, is Saturday, January 28, 2023.
It is day six, week 4 of the RunBlogRun Winter Training Block.
We suggest that testing yourself every two-three weeks (some like to race once a week, I used to do a 2 mile each week, Jan-March, and July-September).
Your workout for today is warm up, 30 minutes of easy running, one time a 3000 meters, 3200 meters, or 5000 meters, then, a slow cooldown.
if you do not race, then, try this, warm up well, 8 x 400m at 3k current race pace, jog for 15 seconds between each lap, and see how it goes, then, cooldown with a 30-40 minute easy run.