What should I expect to run in three miles if I did the following on a 440 yard track.
My coach had me do 6* 800 at threshold pace with 90 seconds recovery between each 800 and then a fast mile.
here are my splits.
1: 229
2: 229
3: 228
4: 229
5: 227
6: 228
4 minute break
1mile 4:16
I held back a little so I probably would have run a 4:11 if I had gone all out.