Notes
Alternating days on and off, almost like a week long fartlek. This week i'm going to try to do 3/1/5/1/7/1/9. The ones will be my easy day off, the 3,5,7 & 9 will all be faster. My idea is I can get some speed work and some distance in by doing this, and also get some recovery in there. Went at a 5:55 pace today for 3, the 5 miler will probably be slower, hoping around 6:10-6:30, the 7 should be 6:30-6:45, and the 9 between 6:45 & 7. I'll try to keep the 1 mile days no faster than 7 mins.
As I do this for several weeks, i'll be switching up the distances, but I like the ladder idea. I'll have to think of some doubles, maybe keep my off days at 2am & 2pm.
I felt a bit tired today during my run, but overall I'm satisfied with how I finished the last block of my run. I bet I was closing in on 5:30 pace.