Try Hard Go Far - keep up the good work, great to hear that you are almost fully healed up now. Thought I would stop by your thread after you helped me out on my thread.
Today's workout (#5) I was trying to find the appropriate effort and it felt like 1k-1200m pace is about right to complete the workout under control (mile would be too slow and 800m way too fast). Here are some of my most recent workouts.
Workout #1:
1600m (3 min recovery), 1200m (2:20 rec), 1k (2:00), 800m (1:40), 400m (1:00), 200m
4:38, 3:27, 2:52, 2:16, 62.1, 29.1
4x135m (focus on form/relaxed and fast) w/ 2 minute recovery
18.2, 18.5, 18.2, 17.6
Workout #2:
3 mile progression (16:15 (1st mile 5:37 cutting down to 5:10), 3 minute recovery, 1 mile in 5:08
Workout #3:
1k in 2:35 (5:30 jog recovery)
9x210m w/ 1:15 recovery
30.5, 30.6, 31.1, 30.8, 30.6, 30.8, 30.1, 30.0, 26.8
Workout #4:
4x(600m-120m jog (32 seconds)-400m) w/ 3 minute jog-walk recovery b/w sets
1:42.9, 64.6
1:41.2, 64.7
1:40.9, 64.2
1:40.7, 64.7
10 min jog
4x150m (18.6, 18.4, 18.3, 18.0) w/ 2:45 walk recovery
Workout #5:
1200m in 3:26 (72, 2:14(3k pace)) w/ 3:30 recovery
3x(3x300m) w/ 1 minute recovery b/w reps, 3 minutes b/w sets
44.5, 44.7, 42.7
42.7, 42.8, 42.7
43.7, 43.9, 43.2