When to start program? Need advice.

[kilroy]

Hi TheEd,

Decided to try the 400m track on my lunch today but unfortunately we had some snow this night/morning so the conditions were not the best. Anyway I gave it a try but for every lap the surface became more slippey and I couldn´t perform my best.
With big disappointment I cancelled the session at 2k.

400m splits
Lap 1, 1:32 HR156
Lap 2, 1:35 HR169
Lap 3, 1:38 HR169
Lap 4, 1:39 HR171
Lap 5, 1:38 HR173

I had a look at my most recent race, it was nov 1 (4-5 weeks ago) I raced a road race at 13,1 km. Maybe you can use information from this combined with my 2k race today and the 10k race at 41:08 back in september?

Distance: 13,1k
Time: 56 min 54 sec

400m splits
Lap 1, 1:38 HR158
Lap 2, 1:38 HR160
Lap 3, 1:37 HR167
Lap 4, 1:41 HR170
Lap 5, 1:46 HR172
Lap 6, 1:38 HR171
Lap 7, 1:38 HR169
Lap 8, 1:39 HR170
Lap 9, 1:41 HR170
Lap 10, 1:39 HR171