I coach a talented female athlete that would like to qualify for New Balance in 2 mile. She is close to the 10:48 standard according to her 5k XC times. Indoor meets are few and far between for us and a target meet in mid January isn't going to work out, but I'd like a nice hard effort. I know that Tom has posted about some simulator type workouts for the 3200m (see below). Any ideas on length of rec interval? I'd like to really simulate the race, get some accurate feedback, but not overdo it.
Example simulation workout for a 3200m runner: 400m, 800m, 1600m, 800m, 400m @ race-pace or faster.
My dilemma is how much rest interval to provide for each of the above distances. I don't want to overdo it, but I still want to simulate the race effort.
Thanks for any assistance.