LR help!! I haven’t raced in 4+ years and recently got in decent shape. I am running a mile this weekend and have no idea what pace to run because almost all of my workouts have been fartlek/threshold on roads. I was a pretty decent mid d runner in the past but have but have no clue what to expect now. I have one workout for you and want the letsrun geniuses to give their best guess as to what I run. Here it is:
3 sets 4x400. 1 minute rest between reps, 400 jog (2:10ish) between sets. I averaged 81 for the first 4, 75 for the next 4 and 68 for the last 4.
Also, this was done on a measured road segment in flats. HELP!! Predict my race and help me know how fast to go out.