I've been running between 45 and 55 mpw for the last month or so.
My 1500 or is 4:06 and mile is 4:27 my 3000 is 8:55. I did a workout this Tuesday
8x4
65.8 66.1 65.8 65.3 65.3 64.7 65.3 61.5
Felt great except for the first 2 and weather was nice and there was barely any wind. I did with 2 min in between each quarter.
Today i did 10x4 in very windy conditions so it took me a little to figure out how to run that first 200.
Splits:
68.0 65.3 67.1 66.3 65.4 64.9 63.5 65.9 63.8 63.9
2 min in between each quarter.
Goal was 65s