I am in high school and ive run 9:38 for the 3200m this year. I recently did a workout 8x400m with 100m recovery. The recovery took about 30 seconds.
I ran 4 miles that morning at easy pace as a shake out run just to get warmed up well. and then warmed up 2 miles before the workout in the afternoon. My splits were
1:10.40
1:10.39
1:10.29
1:11.63
1:11.95
1:11.24
1:12.61
1:10.40
I then cooled down 2 1/2 miles. It was total of 11 miles that day.
Now for my question!
Could I run this pace in a race? What do you think my 3200m time would be after running this workout?