I’m a junior and I’m wondering what I could be looking at for a mile/2mile pr this year in spring track off of my recent training since we don’t have an indoor season, we start running outdoor meets in March. I’m looking to get under 430 and 940 so any tips would be awesome.
Soph Prs (Xc): 1715 (flatter course)
Soph Prs (indoor): (4:43)(10:15)
Junior Prs (Xc): 1619 (hilly course)
Recent Workouts in past 3 weeks
4mile Tempo on track (529 pace, closed in 516)
4x300 With 140 rest (47 low) + 8x200 2min rest (30), 140 rest in between sets (only speed work I’ve done so far)
4xMile (516) 2min rest (511) 2min rest (513) 4min rest (449) the final mile felt easy till last 100m
Mileage (2 weeks at 55, 1 week at 45) repeat
Also took 1 week off after XC
Reg run pace is anywhere from 640-705
Any tips to get under 430 and 940 would be highly appreciated
Thanks
If u need any more info, comment