I ran 12 400s with a slow 200m jog in between each.
We were told to start out at our 5k pace from indoor and get faster each set of 4. Along with that, in the last set of 4, our second 200 of each repeat HAD to be faster; all of mine were. These are my splits:
1 1:26
2 1:23
3 1:23
4 1:23
5 1:20
6 1:20
7 1:20
8 1:20
9 1:17
10 1:17
11 1:17
12 1:14
My coach said that our last 4 400m is your predicted mile time. But, I ran that predicted time in indoor and I am confident I am faster. After the workout, I felt fine. My body didn't feel tired, but my legs felt a little worked. During the last 4 repeats though, it was difficult, but I would have been able to do at least one more at 1:17. Perhaps I did not push it hard enough in the last set?
What do you think my mile, 5k, 10k time would be based on this?