I'm running the 2 mile at the divisional meet this Monday. My PR is 9:37 off of an easy invitational win where I close in 2:14. Wasn't really an all out effort. Here are some workouts that I've done since then
#1:
200 @ 34 [60s]
400 @ 68 [90 sec]
600 @ 1:46 [2 mins]
800 @ 2:21 [3 mins]
1200 @ 3:31 [4 mins]
1200 @ 3:28 [3 mins]
800 @ 2:18 [2 mins]
600 @ 1:43 [90 sec]
400 @ 65 [60 sec]
200 @ 28
#2:
5x800 @ 2:21, 200m jog between intervals
#3:
400 @ 68 [45 s]
400 @ 69 [45 s]
200 @ 31 [200m jog = 2 mins]
400 @ 70 [45s]
200 @ 31 [45s]
400 @ 66 [200m jog = 2 mins]
400 @ 70 [45s]
200 @ 32 [45s]
400 @ 71 [200m jog = 2 mins]
400 @ 69 [45s]
400 @ 69 [45s]
200 @ 29
I'm a junior in HS, 5'9, 138 lbs, primarily a strength runner. Mile PR of 4:23 from earlier this season. 800 PR of 1:59 from last season. Been running since Freshman year.