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Re: not knowing your estimated track speeds, I now have a running coach (because I realised the only way I was going to get better at running without injuring myself again was to pay someone to tell me to run slower and less far) who is getting me to set benchmarks for these specifically.
So this Monday my session was to go and do a 1-mile time trial (easy warm up - 1 mile all out - warm down) and today I did a 1k time trial. I imagine shorter and longer ones will be coming next and it's good to have some January times to compare against as the year goes on.
Scoot
Arducius
The problem I find with a lot of training stuff is they assume you are familiar with all your track times so you get things like "30 secs at 400m pace". Wtf is that to someone who has NEVER run on a track?