Hi, I'm a high school freshman and my mile PR is 5:49 (but I ran it about 5 weeks ago and think I'm in much better shape right now. That being said, I still want to know an in the ballpark estimate of what I am in shape for right now. I just did this workout:
3200m tempo (13:14, went through mile in 6:48 and closed in 6:26 92 last lap)
4 min rest
6x400m w/ 90 sec rest in between (82, 82, 82, 81, 81, 79)
2 min rest
4x200m w/60 sec rest in between (37, 37, 36, 35)
I wasn't really feeling gassed at any point during this workout, especially the tempo which felt very controlled. If anyone has any suggestions to what would help me improve at this point (workouts, drills, etc), that would also be very appreciated.
Thank you!