Hello Letsrun,
I'm a 15 year old girl and I wanted to know what I might be able to run a 2 mile and mile in based off this workout:
6x300 with 1:30 rest in between: 62, 59, 62, 58, 58, 57.
Rested for 7 minutes, then did a mile at what felt like a comfortable run: 6:59
Then rested for another 7 minutes and did the 6x300 again w/ 1:30 rest in between: 64, 63, 61, 60, 60, 58.
Thoughts from workout:
Overall, I felt smooth and comfortable for most of the run. I felt tight in my legs the last 2 300's in each set, but that's about it. My pacing was very erratic, since I tried to do 67, 65, 64, 62, 61, 60 on each 6x300 set. Overall effort I would say "fun". BTW, this was my first speed workout of the summer.