I'm trying to predict my time for the 3 mile, as I want to actually try and pace the race properly with fairly even splits. Today, I did a workout that was: 400 easy, 400 tempo, 400 race pace; 2 min rest; 800 easy, 800 tempo, 800 race pace; 2 min rest; then the 400s again. I ran the easy reps with a teammate. My splits were:
1:55
1:38
1:30
3:56
3:16
3:04
1:52
1:38
1:30
I'm very sick right now, but I felt really strong during this workout. It was a good effort but not too challenging, maybe like a 6 out of 10. I have run 45-50 mpw for 12 weeks now, lots of strength and hill workouts in the past 5 weeks, very little speed. Any predictions for what I might be able to run in a race or advice for pacing? Anything is appreciated!