Instructed to run 800m as a 'time trial' - about 1000m pace so basically all out. I was hurt in February and barely ran in march so I've just been base building to have a great XC season as there was no point in rushing me to run a crappy 1500m when we have no shot at winning conference.
My past month has been 65 mpw with 2 workouts and a long run. Pretty much every workout has been tempo / threshold intervals (ex: 6 mile tempo in 31:00, 7x mile tempo at 5:08, 12x1k at 3:11, etc) with a few 200s tacked onto the end of one per week at about 27-28 pace. What could I run? I've hit 12.7 occasionally in submaximal flying 100s.
- I ran 1:55 off 5:20 tempo pace and 13.2 submaximal flying 100 pace with no specific 800 training.