I myself, realize these threads get old. But I still like to hear some input(and I know not to take it to heart).
Background
Ran 4:48 last year but only race the mile 2x as I got injured. Built up my mileage for cross and averaged about 40 a week to run 17:37. I’m better at short distance than long as I ran a 2:04 2:05 double at districts freshman year but didn’t have time to gain the speed to run the 800 last year(sophomore). This year opened my season with a 10:40 2 mile going 5:15 5:25 solo second mile. Currently running 50mpw with 11mi long run
Workout
4x500/300 2 min after 500 3 min after 300
1:33 56
1:30 55
1:29 53
1:25 51
Stayed smooth the whole way through and switched to spikes after the second set. First “real” workout and coach held us back which I agree with but I still think it’s a decent thing to go off of. Any input on what I could run for the mile?