I'm usually a 5k/10k kinda guy. But there's a local 1-mile (road) race that I'm doing tomorrow and I'm curious what kind of time I can hit. Here's what I can tell you:
1. My 5k pr is 18:52, but that's very soft. I did it recently on an XC course and trained through it. Wasn't a peak race, I could probably hit 18:15-18:30, I just haven't raced the distance much lately (I took the spring to focus on a marathon).
2. I recently did a workout of: 8x400 - all were 75-77 then 2x200m - both 32s.
3. Current 1-mile PR is 5:17, done as a time trial during training. 400m PR is 1:08.
Feel free to ask about anything else, but do you think I can hit 4:59? I think that may be a little too optimistic, but I'm shooting for around 5:00-5:10.