Notes
I always fear intervals as being the final straw in knocking the wheels off, but the pain from the intervals is the least of my issues at the moment.
My conditioning isn't what it used to be. Trying to run at a 5k pace that I haven't run in 13 months.
The "plan" had a 4 mile tempo @ 7'13", but I decided to try for 1 mile intervals with 1/2 mile rests. As you can see, they became 1/2 mile intervals with 1/2 mile rests.
Completed three. Might have had four in me, but my running form was getting pretty out-of-hand by the end of three.