Background:
14 year old freshman
ran 1600 in 5:28 in 8th grade track
ran 16:25 in 5,000 in CC this past fall
been running a lot since end of CC season, up to 60 miles a week but no speed work
yesterday went for a 6.5 mile run and then immediately after decided to do a 1600 time trial on the track. had run 10 miles the day before. in training shoes immediately after running 6.5 miles, ran 4:53 in that 1600 time trial.
what do you think should be a goal time for 3200 on the track?
what should be a goal time for the 1600 on the track in with spikes and after not having just run 6.5 miles?
thx