Notes
800m at 6:56/mile pace
1200m at 6:38/mile pace
1 mile in 6:21
1 mile in 6:14
800m at 6:00/mile pace
400m at 5:38/mile pace
3:00 rest between each interval - mostly walking, some standing (no jogging).
Great interval workout - really my first.
Training Plan Entry
Interval
4 mi
1x800, 1x1200, 2x1mile, 1x800, 1x400. Rest 3 min. Gradually increase pace until both miles are at goal pace. Then run the remaining intervals faster still until the 400 is flat out.