Workouts I did 4x1k at 3:18 3 minute rest
3x800m at 2:37 then 3x400m at 1:12 rest between reps for 800s was 2 minutes and 400s were 60 seconds set test was 3 minutes
Have a 30 miles per week base of a couple months before December I never did more than 10 miles per week
Guess what mile time I ran