What type of workout tells you that you are ready to race well?

Ryan Hall

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It depends on the distance I am racing. But a good general indicator of fittness for road racing and cross country are tempo runs. I know that if I am in good tempo shape I am ready to go. For the mile I would say running 10 by 400m at race pace w/60 seconds rest and for the 5k/10k I would say mile repeats at goal pace with 2-3 minutes rest.