ccmann213 wrote:
10x400m @ mile goal pace. try 90 second rest...if you cant handle it then you may want to up the rest a tad but probably means your running a little too fast
^ This. The only thing I would change (and this is up for debate) is the pace. I would find a mile race somewhere, or set up a time trial with some friends, and race a mile. Get your time and plug it into Daniel's vdot calculator and then do the reps at what that suggests. On your next race, race off that pace - meaning go out at that pace hold it for 800-1200 and then race.