Classic thread, hopefully I can get some genuine help.
These are two workouts that I have done at 2400m, on a proper track with a decent headwind going straight down the back straight. They were done a week apart with a couple of lighter sessions inbetween, but with only 5 steady miles the day before.
1. 10x400 off 2 min recoveries, in 75, 75, 74, 75, 74, 72, 70, 67, 64, 60. The first 5 felt pretty comfortable, and the last rep was totally balls out.
2. 1k in 3:10, 5x400 in 69, 1k in 3:10, 5x400 in 68, 800 in 2:32, 400 in 64.
4:30 breaks after each segment, 400s done off a minute, then 2:30 break after the 800. Legs were tired after the end, but felt I had at least a 61 in the tank for that final 4, but was windbreaking for someone.
Thanks in advance,
DotW