I've been training base since mid May. So now I am 13 weeks away from my focal race and I want to work in some interval stuff. I was thinking repeats milers next Tuesday with 1:1 rest. What kind of effort should I give these? This will be my first interval session since April so I figure I shouldn't go crazy. I'm also doing a 3 mile TT tomorrow as per coach's request so that will be a nice measurement of where I am at right now. I will be keeping Wednesday and Saturday long but how should fill my schedule in between. I'm just looking for a few example workouts to get me through the next 2.5 week until I am doing intervals with my team again.
Thanks