I did this on the treadmill with 1% incline
2 mile WU 7:45 pace
68
67
66
66
67
66
64
64
2 mile CD 8:00 pace
I did a 400m jog in between each rep @8:30-9:00 pace.
This was one consistent effort, no breaks.
I have around 51.5-52.5 4x4 speed at the moment
Predict my middle distance times? (800-3k)