I ran 17:51 in XC this year off of an average of 50 miles a week all summer.
I was out for 2 weeks in the beginning of the track season with a foot injury. Ran a 5:10 1600m and 2:14 (relay) and 2:17 for the 800m indoors after coming back, about a month ago. Fairly slow times and definitely not a real show of my ability. I've been healthy since and running 35 to 70 miles a week (build up).
The work our is
Mile warm up
12x400m in 83 second average (81-85) (HR was about 175-180)
Recovery was 200m jog in about 60 seconds (56-61)
What could I run for the 800, 1600, 3200 based on this work out?