2x (2, 4, 6, 4, 2 min on with half rest), 5 minutes b/w sets
I don't know what pace I was running, but it probably wasn't 5k pace. I've been giving myself 2 days after long runs before getting into a workout and I thought I'd try today to give it a shot. My legs aren't recovering quite as quickly so it was a bit of a slog. Ran into Ian doing mile repeats so I got some company for about 3 minutes half way through which was awesome.