I have really been enjoying shortening my time for the 5K distance. So about once a week I have been running this trail close to race speed and each time I am surprised how the seconds are ticking off and the runs are not feeling all that different (perceived effort). I would not call these tempo runs (I do in my log) but a bit faster than that. Before I start interval training in late winter I would like to run this 5K in less that 24:45. I think intervals would help me get there, but I didn't really want to start those work outs till later. Our track gets pretty icy and covered with snow.

There are several for the 10K... 6X1000m 2min recovery, 3:04 working down to 2:58 8X800m 90sec recovery, 2:25 working down to 2:18-2:20 4 mile tempo at HM pace or a tad faster

I haven't been able to do this since my treadmill quit working but honestly my favorite workout is on the treadmill. I do Intervals 2 minutes at a 7 min mile pace and then 3 minutes at a 9 min mile pace. I do this for up to 40 minutes. This strategy really helped me last summer. Non-treadmill, my favorite workout is the usual 5k route that my husband and I run. I run it once at an easy pace and then run it in reverse at a medium pace.