From McMillan Running Calculator:
| Speed Workouts | |
|---|---|
| Long Distance Runners | |
| 400m | 1:35.2 to 1:40.7 – 9.44 mph to 8.93 mph |
| 800m | 3:18.9 to 3:28.2 – 9.04 mph to 8.64 mph |
| 1200m | 5:05.8 to 5:21.3 – 8.64 mph to 8.33 mph |
| 1600m | 6:56.4 to 7:11.7 – 8.64 mph to 8.33 mph |
I’m going to be working with intervals at the 400/800/1200/1600m distances, just to motivate me to do something different.