So I'm running in an open mile race next Saturday, and didn't have a second workout really planned for this week because I was running the Turkey Trot. I'm hoping to run sub 16:40 in the trot (based off of a 9:58 3200m time trial 1.5 weeks ago), and sub 4:40 in the mile race.
Would it be a good idea for me to do something really fast like 8 x 300 @ mile race pace with 500m slow jog? Just to get some turnover going without killing myself with the full volume of a real workout.
I was thinking of something like this on race day:
warmup
race
short cooldown
drive to track
mini warmup
short tempo
lap jog
8 x 300 w/ 500m jog
cooldown
I'm a HS runner who's been doing ~60 mile weeks this past cross season. Only managed a 16:42 as my best in-season time this year, but my PR is from last year of 16:13