Notes
Ran 3 miles with 6 pickups of about 1:30-2:00 minutes in length. Ran this like one of the old fartlek runs I used to run on the 5k course years ago. Miles were 8:30, 8:35, 8:21. Not that the miles matter, but I was able to run this non-stop and took the recovery runs (about 2-3 minutes) slow. Pace for the pickups was around 7:45 to 8:10 range. The last time I tried to run a workout like this I couldn't even do a decent mile without needing to stop. Felt like I was in control of this and not the other way around. Body tired at the end but OK. Hamstring a little tight but let me run with no issue.