I have recently ran this workout (800,10x400,800), rest between 800's and 400's was 3 minutes, rest between 400's was 60 seconds. 400's were up and down, fast on the odds slow on the evens. All in flats. My splits were:
2:25-62-73-62-73-61-74-61-73-60-72-2:16(70/66)
I have a current PR of 4:21 ran last year. My question is what should I aim for and expect in my next mile race in a week? Is sub 4:17 too ambitious?