Last week I ran a 10x 400 at an average of 72 with one minute rest. Then a couple days later ran 4 300's at an average of 49 with 50 second rest. Today I ran 4.28 miles at an average of 5:45 mile pace. On the 300 repeats I wasn't fresh as I had ran some other random stuff which is why that was a sort of lackluster workout.