1000 paces for 8/1/18

Sorry these are base on a ten miler time and not a 4 miler time, but here's a race chart to help approximate (Mark was busy and almost forgot about this!)
http://mhmtp.weebly.com/.../race_pace_predictor_chart.pdf
Another chart to help you determine paces based on a ten miler goal https://www.cvilletrackclub.org/race-potential.html

PACES FOR WORKOUT 
(this is for a ten miler goal)
-3 x 1000 (2.5 laps) with a slow 3 minute jog recovery in between each.
-4 x 200 at a fast but relaxed pace with a very slow 200 jog recovery in between each. Take a full 400 jog after the last 200, before starting the last 1000 set.
-3 x 1000 faster than the first set! Same 3 minute slow jog in between each.
​Sub 60 = 3:23-3:28
Sub 65 = 3:33-3:38
Sub 70 = 3:50-3:55
Sub 75 = 4:05-4:10 
Sub 80 = 4:18-4:23
Sub 85 = 4:27-4:32
Sub 90 = 4:42-4:47
Sub 95 = 4:59-5:04
Sub 100 = 5:11-5:16
Sub 105 = 5:30-5:35
Sub 110 - 5:45-5:50