Looking past this endless winter and the upcoming ultra, I thought I'd put up my weekly plan for getting into 1 Mile racing shape again.
I'm currently in about 5:30 Mile shape:
Monday: 3 miles (23-26 minutes), preferably trail
Tuesday: 7 miles (about 55 minutes) with 5x1200 in 4:43 - 400m (walked)
Wednesday: 3 miles, preferably hills, with sprints
Thursday: 7 with 10x400 in 90 - 400m
Saturday: 7 with 1 Mile time trial, plus 3x400 in 80-1200m.
Sunday: 9 (75 minutes) with 16x100 in 20.5-100m and last 3 miles in 21.
Not sure how I'll build into that. The faster paces and lower mileage could be a shock to the system.