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@fidbod
Pace really depends on the group and varies from week to week. When I started track last year I found there was a really big increase in pace needed to train effectively at inters (moving from track skills).
The advice I got from one of the coaches was to go along to a couple of the Monday night race training sessions to bridge the gap between basics and inters.
Doing the same this year and will probably promote myself to inters in a couple of weeks.