Training Plan Entry
Interval
6 mi
make up a WO ... up to 3 miles of speedwork.
Suggested is WU (1mi) + 8x600 w/ 400m recovery + CD (1mi)
Recovery Jog is 50%-100% of time to run the interval.
Suggested pace for 20min 5k = 2:25 / 600
22 min 5k = 2:40 / 600
if you can't get through the latter intervals you're going too hard.