Notes
He said fartlek. Took an extra day off after my 10 miler on Saturday so I was as fresh as a Summer's Eve. Decided I would do some minimal speed work but figured I would try to weave some in and then do 2 sessions of sub 30 minutes and ran 3.5 with a pee break between. The first session I started at L8 for 30 seconds, 60, 90, and then 2 minutes...at various intervals within the 3.5 mile run. Rd 2 I started at 2:30 at 8.0 and then I would increase the speed by .1 every 30 seconds. Then 2:30, 3:00, and finally 3:30 with various intervals of time. Translates into 14 mins of my new slow ass 5k times. But it's something.