senior guy wrote:
Senior. Ran 15:5x this fall. 16:03 on a 100% proven accurate course. Went 9:40 in a post season 3200 event.
Mileage for the sake of mileage?
Perhaps try the following interval workouts: one each week as you up your mileage:
3 x (3 x 600m; medium, fast, slow) 3 min jog between intervals, 5 min jog between sets.
16 x 200m at expected mile pace; 200m jog between 3 easy miles to cool down
8 x 400m at expected mile pace; 200m jog between 3 easy miles to cool down
6 x 300m at expected 800 pace; 100m jog between 3-5 miles
That is about one month, and if you do a 1600m or 3200m time trial, I expect it will go very well and you will have a clear picture of what you might run this track season.