Usually a miler, never ran a 400m before, would like to know what to shoot for.
3x200m 5min rest, 25.5/25.3/25.1
all out, in flats.
Self timed w/ standing start, hitting the watch as I initiate movement.
600m, 400m, 200m 5min rest 1:23/53.5/26.8
in spikes. barely below all out on 600, all out on 400, dead on the last 200. this was a very good workout for me, one of those where everything just feels right.