So I threw all those workouts out there. Here are the goal paces for the goal times.
4-miles Lactate response run, 5:15, done.
5-8x800 @3-k pace, 2:28
8x400 @ 1-mile pace, 70, done.
3x2-mile @ 10-k pace, 10:36
4x1-mile @ 5k pace, 5:08
7.5-mike tempo run, 5:24 pace.
8x200 @ 800 meter pace, 32 seconds
10x100 meter hills, 20 seconds
Once I get through thosr I should be ready to run my goal times at nationals for 3000, 9:30, 1500, 4:25, and 800, 2:10.
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