Hi,
I have a 4 miler coming up and have recently completed the following workouts, i am more of an endurance runner, then a speed demon. But, i have been trying to get the legs moving, towards some shorter distances.
Prs are 14:58 5k 31:00 10k, 1:07:20 half, 2:20 marathon.
800@2:18,10x400@67avg,800@2:18 rest was 2min after 800 1-1:15min after 400s.
3x400@70,69,70/mile@4:52/2×400@67,67/mile@4:52/3×400@67,65,65 1:15 rest after 400s and 3min after mile.
Thank you.