800 at mile pace
400 jog recovery (2:00)
400 at mile pace
400 jog recovery
400 at mile pace
400 jog recovery
400 at mile pace
400 jog recovery
400 at mile pace
400 jog recovery
800 at mile pace
Is this a good mile workout? Or does it suck?
800 at mile pace
400 jog recovery (2:00)
400 at mile pace
400 jog recovery
400 at mile pace
400 jog recovery
400 at mile pace
400 jog recovery
400 at mile pace
400 jog recovery
800 at mile pace
Is this a good mile workout? Or does it suck?
Gotta be honest, I have no idea what you would be working on in this workout except running your mile pace with a lot of recovery. Try running the 800's 8 seconds slower than mile pace, the 400's 1-2 second under mile pace. That way you aren't killing yourself right off the bat but also allow yourself to work on some speed.
Just a suggestion
How about:
400 @ goal mile pace
30 seconds recovery
800 @ goal mile pace
60 seconds recovery
400 @ goal mile pace
400 SLOW recovery 3 - 4 minutes
Repeat
Same speed volume as what you have but more "race mile" oriented
If you do this workout you're mile is too slow. Race the race, not the workout.
I agree it's hard to see a purpose. Working on mile pace feeling comfortable does not require you laying on the floor at the end. If you want speed endurance work, do that disregarding mile pace