I'm going to be 46 next month, so I'd like to run a mile on the track in 4:46 or better for my birthday. I generally run 10 miles a day, limiting speed work to fartlek when I feel like it. My runs are generally in the 6:30 to 7 minute pm pace, so I think I have a fair aerobic base.
How should I structure the next four weeks of training? Lots of quarters or what?
I decided to help a friend with a workout on a whim this last Tuesday and we did 2x200 (200 jog) at 32, then on one minute rest did 1xmile (5:00) then 10x400 (74). I fared okay.
Any tips would be appreciated!