30M running 40-50 MPW since late September after spending most of the summer injured. Previous mile best of 5:11. Here is a selection of workouts and time trials from the past 3 weeks:
3-mile tempo -- 18:11
800 TT -- 2:16 (66/70)
4 x 1200 with 3-minute jog recovery -- 4:07, 4:11, 4:10, 4:08
4 x 1 mile with 1-minute standing rest -- 6:02, 6:00, 6:03, 5:59
800 TT -- 2:15 (68/67)
2 x 600 w/ 1K jog, 2 x 400 w/ 400 jog, 3 x 300 w/ 300 jog --1:51, 1:57, 77, 77, 57, 56, 54
I'm running a mile TT tomorrow (if the track isn't covered in snow) and will report back with my result. I'm also planning on a doing a 3K TT before the end of the year, so feel free to predict that too.