Notes
Easy Fartlek, concentrate on speed bursts of about 3 min and full recoveries. Run fast, not hard. This is outside the HM regimen to prepare for the Caroler 5k, and you just want to get your legs used to turning over quickly... form and cadence are most important.
*decided to simultaneously get goal pace back into my legs (6:25) and 3min was way too much... ended up being goal pace for 75 sec with 2:15 recoveries. warmup + 6 reps and did some strides in the last half. beautiful day!