Doing a 2 mile TT on the track this weekend. Here are a few recent workouts (all done solo):
1 x mile in 4:52, 4 min rest then 5 x 400 (69, 71, 70, 70, 67) with 1 min rest between reps
6 x 800 (2:33, 2:31, 2:31, 2:29, 2:28, 2:26) with 90 seconds rest between reps
16 x 400 (72-73s) with 1 min rest between reps
4 mile progressive tempo (5:45, 5:42, 5:38, 5:28) - threshold effort
Other info: I've been running ~40-45 mpw for the past few months. Most other runs during the week are 6-8 miles at an easy/moderate pace (6:30-7:00) with 1 day off per week
Can I break 16 in a paced time-trial?