Notes
I went right into this off the warm up, so with that in mind this was a solid workout! I used the first on cycle to gauge what a harder pace (roughly 5:15-30ish) felt like and just focused on hitting that effort for the remaining ones. I was basing this on the "repeated 4 min hard run" workout from the Daniels book, but it was basically just a modified fartek with a minute shorter rest. Overall I felt strong, though a few of the middle on cycles were a little tough at first. I really got moving on the last one. Did the entire workout, sans one warm up mile, on the F&M track.
*Fartlek segment itself, with off cycles - 31:52 for 5.43 miles (5:52 pace)