Time trial in 10 days. Background:
4:54 PR 3 months ago (bad splits). 17:45 5000m on track the week before that. Don't know my 800 but I'm a speed guy, probably 2:09-10. Say 2:10. Was running 30mpw then, for base building 35mpw. I was/am spectacularly aerobically weak but I feel I have improved an insane amount aerobically (7:xx on easy days is now possible, I even dropped 7:10 pace for 40 minutes one day, although I did push a little because I felt good). Recent workouts:
- HILLY 32 min tempo @ 6:35 (pretty hard, actuslly took a minute walk break halfway through)
- 30 min progression (easy, kind of a long warm up) + 5 x 3 minute w/ 1:30 jog recovery @ 6:20 + 2 x 2 minute @ 6:05, 1 min recovery jog + 1 minute @ 5:30. All on grass. Controlled but hard. Flat.
- Most importantly, monster 70 min long run... at 6:51 pace. Hilly. By far fastest I've ever gone on a long run (but I went pretty far into the well to do so, I did go too hard).
I have done no speed work othee than strides and hill sprints. This time trial is just a fitness test.