Notes
4x1200 with 400 breaks, avg time during intervals was 7:30-7:45... breaks were really really slow (10:30 + pace)
Training Plan Entry
Interval
4.5 mi
The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do