Training Plan Entry
Interval
6 mi
make up a WO ... up to 3 miles of speedwork.
Suggested is WU (1mi) + 4x1200 w/ 400m recovery + CD (1mi)
Recovery Jog is 400m, approx 50%-100% of time to run the interval.
Suggested pace for
20 min 5k = 4:50 / 1200
22 min 5k = 5:20 / 1200
if you can't get through the latter intervals you're going too hard.