Has anyone ever tried something like this:
Today I did 8 x 50 sec @ goal mile pace on a 4% incline hill with 90 sec slow jog down recoveries.
If I can do this then is that a good indicator I would have the strength to hold that pace in a serious race or tt? There are a lot of local mile races on over the winter, I live in a relatively hilly area so want to get in shape for them!