I want to know what kind of mile shape I am in (mile not 1600m). I run 70 mpw and am training on a mid distance workout program. I recently ran 8:45 for 3000m (It was a strategic race and I could have ran faster if the race allowed me to). I ran 4:26 fot the mile a month ago with only a few weeks of training. I have ran 4:18 for 1600m (not mile) but this was last spring but I feel like I am currently in better shape.. I have been doing workouts since mid to late december and have been oing about 2 workouts per weeks. Here are the results from my latest few workouts (after the 8:45 3k):
Workout 1:
3x(8x200m) with 40 sec rest between reps. 400 jog between sets.
Most 200s in 30. A few in 29 and a few in 31. (ran on an indoor track)
This workout was a little tough but not a complete suicide workout.
Workout 2:
3 mile tempo (16:08) Felt very easy
6 minute rest
4x1000m threshold w/ 1 min between reps (3:15, 3:08, 3:13, 3:09) Felt relaxed and smooth
4 min rest
4x200m with 200m jog recovery. (33, 32, 31, 30) felt easy
This workout felt very easy and was more of a laid back workout
Workout 3:
2x800m at interval pace with 400 jog between (2:20, 2:18)
5 min rest
4x400m at race pace with 200m jog recovery (64, 62, 67, 63) The third one was slow because my teammate lead it and I could have gone faster.
4 min rest
4x200 faster than race pace (30.5, 29.6, 29.6, 28.7)
This workout felt good. I was able to hit all splits with absolutely. I was feeling quick and in great shape.
I know this is limited information and it may be hard to make a prediction, but what would you say my current mile shape is?