Casey jr xx wrote:
My splits -
200m 0:37
400m 1:20
600m 2:01
800m 2:45
And @ the person who asked if I do progession runs, yes I do the, occasionally. Last week I did a 9 miler than averaged 8:00 pace but the last 3 miles were a bit quicker and I was feeling good so the final mile was in 7:15! Some hill fartleks don’t seem like a bad idea, on a fartlek my on pace seems to be at about 6:30 ane my off pace seems to be at about 8:45-9:00 according to my garmin!
I’d try 6x1000 at 4:00 with 3 minute rest between them. Your speed was gone by 200m and you hung on for the next 600. rest up a bit after your TT though.