This week (week 2 of "sharpening, some 3k work and a tempo)
...coming off base that peaked at 83mpw, but about 70/week average
Monday-7 miles easy +short hill sprints x5 w/ 3-5 minute breaks
Tuesday-5 mile tempo evenly paced @540min/mile, 2x200 (30sec and 29sec)
Wednesday-OFF (1 hour of cross training)
Thursday-7 miles moderate pace ~720-730min/mile
Friday-12X400@3k w/ 90 sec breaks ~6mi total (about 109-110/lap average, first lap 1:08, last lap 1:05)
Saturday-easy 6 mi( >8min/mile)
Sunday-14 miles, first 4 miles 730, then cut down to sub630, 650 average, cooled down 1.5- 15.5 total
Racing either a 5000m on friday march 31st OR a 2mi and/or 1 mile on Saturday april 1st.. predict my times, which am I better off running? Havent raced a mile since HS :P