Old & slow wrote:
Slower, older runner. Running a 2 mile race in 2 weeks, haven't run this distance in a long time.
Today I did 12 x 400m with 1 min standing rest, just to get used to some faster running on the track. Ran them in an average of 1:25. All 400's were basically the same pace.
Is this workout a decent indication for 2 mile pace? I'd like to break 12:00. I realize I am slow by LR standards and this workout contains rest that I won't get in the race.
Input is appreciated. Thanks.
You should definitely break 12. You could have possibly broken it today.
I agree with others who say Raw sprinting speed can influence the times in a workout like this and cause people to be over optimistic (although not so much with 12 at 1 min rest-that's short enough rest) but since you say you are old and moving down, this is a good workout.
Also I would add, the fact that you say you are just getting used to some faster running on the track is a VERY positive sign. If you had done this workout after 6 weeks of 2xwk intervals, then the margin would be close.
Furthermore, by 2 weeks your body will have made the adaptations to the stimuli of todays workout and you will be faster than today.
How many mpw are you running?
Keep us posted on your results.