Notes
Planned: w/6x600m @ 5K pace; jog 90 sec between. Achieved.
I did my speed work at an agressive pace: 6:10; one 600m sprint per mile for each of the last six miles of the run. During the remainder of the mile, I recovered at an 8:00 pace. For the last two sprints, this seemed a little fast for the first 30 seconds after the sprint, but then it was fine for the remainder of the mile.
This would be a 19:07 5k, which is pretty close to my PR.
Training Plan Entry
VO2Max
9 mi
w/6x600m @ 5K pace; jog 90 sec between