Notes
The goal was to do them around 5k pace. Faster would be nice. If they turned out slow I just didn't want them slower than 10k pace. So, I was looking to run around 6:00 plus or minus a few seconds for the pace. I ran them all rather controlled (didn't race anyone) until the final one. Ran the first 8 with Crystal. Ran the rest on and off with Perry and Alison. Perry went with me for the final 150m of the last one and this was both great and terrible for me, as it was motivating but more uncomfortable than I would have done on my own.
The point of the workout was to feel comfortable while moving quickly, which was why I walked between them for a more full recovery. I considered it more of a mechanical workout than an energy workout. I finished the workout feeling pretty great physically and I am very pleased with how I think it will help me. Reading about Jim Ryun's workouts motivated me to run something like this and I think 300s with this recovery are more appropriate to my fitness than his 400s were. Normally my inspiration for these types of runs comes from Emil Zatopek.
I like how this workout went from almost an hour to just 20 minutes when I filtered by intervals and excluded rests.