So our coaches like to judge our fitness during the off season by trialling us with a 6km RUN (the rowing shed isn't open and we aren't available to use ergs so they recommend running). They have set the goal of a SUB 23 minute 30 seconds 6km run. However, at the moment I have only done two time trials of separate distances to see where my fitness is at.
I currently run a 5:28 mile and run an 11:22 3km. N.B. it's important to say im definitely more of a short distance sprint runner - however my slow twitch muscles are relatively endured. What do you guys predict I could run for a 6km?