^^This. I ran 2:04 around 3 weeks ago indoors, and ran 2:03 last Saturday in my first outdoor meet. Was quite windy, and semi-tactical because no one wanted to lead due to the wind. Splits were 60 and 63. Workouts (all done on dirt w/ trainers). Where I live it tends to be quite windy, so I feel as if these workouts would be a fair amount faster without the constant wind blowing in my face. I have very little aerobic base.
400, 400, 400, 4x200. 400 walk in between 400's (~3-4 minutes) and <90 sec. recovery on 200's
61, 61, 57, 29, 29, 29, 28.
500, 400, 400, 200, 200, 200. 3 minute walk after 300, 3-4 minute walk after 400's, 5 minute walking break after last 400, <90 sec recovery on 200's.
77 (came by 400 in 61), 61, 62, 30, 29, 29.
7x300, 100 walk (<90 seconds easily, maybe <75)
45, 47, 46, 45, 47, 46, 44.
What do you guys think?