I would greatly appreciate some advice on running a fast 2 mile. I have aspirations of making states in the 3200 and the qualifying time is 9:31 (Or winning the qualifier) My current PR is 9:52 which I ran coming off of a 3 week hiatus due to a knee injury. This cross country season I ran a 16:07 5k on a rolling course.
My main question is what sort of workouts I should be doing in order to be prepared to run a better 3200 time? What sort of workouts might be indicative of my current ability at the event?
I will give you some background on my current fitness.
My average LSD pace is 6:20-6
8x800 at sub 2:30 pace on grass with light hills.