400m in 1:09
100m walk, 300m jog
3.25mi in 24:30
The first mile in 6:32, the next 0.5 in 3:20, then 1.75mi in 14:38 and you can take off about a minute for red lights. Still not where I want to be, might have to give up on the goal this year and just run the best race I can in the shape I'm in.
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