thank you! such good info! i do tend to negative split/split consistently. i did have very consistent 200 splits yesterday, and i did (sort of) negative split the 1k’s yesterday. my 1k splits were 3:39, 3:42, 3:37 (with decimals making it add up to 11.x). first mile was 5:54 and second 1400 was 5:06 (i think that’s on pace to be a negative split?)
for my mile time, i ran it once last year in freshman year (5:38, not good). my 3k pr then was 11:10. ive only raced once (yesterday) so i haven’t raced the mile this year, but want to.
so what would you recommend a week of training look like for me as a “strength runner”? (30-35 mpw)