Predicting 6k from intervals

[wmmk]

Hi all,

I pulled a 6k about a month ago and went 21:11 (1:45.9 avg. split). I'll be pulling another 6k sometime this week, and need to figure out a goal split/race plan. Some of my interval workouts include 3x4k/6' rest @ 1:47.3 and 12x1'40"on/20"off @ 1:42.8. Based on those scores, what might be a solid goal for my upcoming 6k test?

Thanks much,
wmmk

[Cyclingman1]

12x1'40"on/20"off @ 1:42.8

Those intervals amount to just about 6K, but 3 sec faster pace than your first 6K effort with only minimal rest between intervals. It would be interesting to know what the total distance of your intervals including rest time and the overall pace. A pace in the mid: 1:44's seems doable to me.

[ArmandoChavezUNC]

Extrapolating from interval workouts to a 6k is pointless, IMO.

if you went 21:11 4 weeks ago and have continued your training I would say shoot for a 21:00 flat and see how that goes.

BTW I don't recommend testing for 6k every 1 month regularly.