Notes
1000 @ 1500 GP, 600 jog
500 @ 1500 GP, 600 jog
3x300 progression (5000 to 800)
20 min run
So... my PR in the 1000 is a 2:42.8...
Tough workout for sure, but a good one definitely. Looking good for a big PR. Adds up to a 4:11.5, but who knows, faster may be possible in a good race. 3rd workout of the week on a hot day, essentially solo effort, with bad prep... I'm feeling optimistic.
Ran with Okan. Suggested we mix things up this time, had him start first and I started 12 seconds back so if we ran our goals, we'd finish at the same time. That way I had someone to chase and he had someone to run from. Think it was helpful, I ran a second or two faster than I expected and he was about 6 fast. Did the same for the 500 with a 6 second stagger. Hit my goal and he was under by 3 or so. Didn't catch him either time but we both ran well this way, so works for me.
Each 300 was a progression from 5K (~19.5) to 1500ish (~17) to 800 (~15.5).
Full disclosure, we walked a 100 then jogged 500 instead of a 600 jog. Also walked about 40 and jogged 60 in between 300s... only because I really needed to catch my breath (had forgotten inhaler until after the warmup, ran back to apt quick for it but doesn't really sink in that fast).