moorest wrote:
I've recently run 10:04 for a 3200m time trial. My regular 1k repeats (6 per workout) have been ~3:15 (1:35 recovery), and my high-intensity workout was 3*1600m at 5:00, with 5 minutes recovery between. I'm also running ~60 miles a week.
My guess, based on just a crude extrapolation from these key workouts, is that your two mile would be right around 10:30-10:40.
I'm in my mid 30's, run 20-30 miles a week, and maybe one workout and couldn't run 3x mile at 5 flat for a workout. I ran 10:21 for 2 miles on a hilly course just the other day. You're either (A.) over-training, or (B) don't race well. You're also taking way too long of a recovery between reps. I would say the OP's workouts are better than where you're at based upon rest in between reps and depending on the ease in which he did them would put him 10:15-10:30.
Cut your rest in half, make the recovery active jog, and run 5:10's.