Ok, so not a great workout by my coach (15 yr old sophomore in HS here), but I'm wondering what kind of fitness it shows for early in the season.
4x800 w/ 2-3min rest (2:39, 2:35, 2:32, 2:30). We were told 85% effort, and I ran them fluidly, negative or even splitting each rep. Definitely not a killer workout.
I found the times surprising, because my (slow) PR is 5:04, so I wouldn't expect mile pace to feel as easy as it did. I have recently transitioned from running 15-20 mpw with my team to 35mpw, as I'm now supplementing my training.
I'm guessing I'm in PR shape: We've run this before and I hit 2:45-2:40ish for each one, feeling less smooth (a season ago, pre-5:04). Sub 5?
If it helps my profile of PRs is (including hand-timed time trials for 200/400):
26/59/2:14/5:04/11:04/17:58. I'm middle of the pack I guess, but this is the first serious block of training I've done- 4 weeks at 32-35mpw, and I'm adding in tempos etc. (I recently did 3mi in 17:51 + 4x200 (avg. 32) as a "comfortably hard" workout). I'm looking for a fast time by the end of the season (last weekend of May). Any thoughts on what it could be?