Hey, this was my day today, running wise.
AM- 3m E (7:40)
PM- 1.25m warm up, 4x100 strides, 5x1000 on a road loop with rolling hills, one was decently steep. the rest being 2 mins, which included static for 20 seconds, jog a 100 slowly in 40 seconds, then another minute of static. my splits were 3:24, 3:23, 3:24, 3:18, then a 3:09! the only one that I really pressed on was the 5th one. Then, I jogged a 1/2 mile, then I did 4x200 w/ a 200m jog recovery (1 min) these were done at 35-37 seconds just for a bit of turnover.
What do you think I could run in the 3200 or 1600 based on this workout, preferably the 3200