Today I did a work with 2x4x400 with a minute in between each 400 and 10 minutes between the two sets. These were my times:
First set: 67, 67, 68, 67
Second set: 66, 68, 67, 66
I know that this is mainly a mile workout, but if you guys could give me a projected 800, 1600, and 3200 time for the shape I'm in right now and something to shoot for by the end of the season (early June), that would be great. I am more of a long distance runner than a speed demon, if that means anything.