Posted: 18/05/2016 at 11:23
i think phil is saying road races will get 100s if not 1000s of entrants so there will always be someone to hitch a ride behind. on the track there might only be 30 in a 10000 so more likelihood of getting cut off in no mans land.
Mile training kind of depends where you are at the moment. no point doing killer speed stuff if you are not strong and wont hold it together on the 3rd lap. i would say 600m reps would be a good guide but they have to be run fast. maybe 4 reps.
Or possible 2*800 off big recovery but at near race pace
Or a 1k time trail at race pace...loooong recovery then 1* 400m & 1*200m
if you feel strong then its pace you are after so 2*600, 2*300, 2*150 long recoveries between sets maybe 5 to 8 mins but you have to be flat out.