Critique my 4×1000m workout

How was the effort? Seems a tad slow if you want to improve upon your 10:49 PB. So right now with 4 min rest you hit 10:30 for 3000m, which puts you over 11:00 for 2 miles. So next time, perhaps drop down to 800s and try and run about 2:40 with 3 min rest and aim for 4-6 of them. You don't really want to be running slower than goal race pace in these types of workouts.

Texas runner wrote:

Average 3:30 with 4 minute rest.

I am preparing for a 2 miles in a month. I ran 35-40 mpw. My actual pb is 10:49. What can i run?

For the amount of rest you had I would've assumed this was a v02 max workout, and yet the paces are more like lactate threshold. Shorten your rest to 60s/90s or speed up the K's to 3:15 or less.

I agree with the other poster of 800s at 2:40 would be a good place, because that would be your 2 mile pace and you could handle at least 3-4 miles worth of those reps with 3 mins rest.

Too much rest.

Your PB is faster than I would have guessed based on the workout.