Notes
4 x 400, 1 x 1 mile and 4 x 200. Recovery - 400, 800, 200. I kept the rest long as this was my first speed workout in 6 months. Ideally I wanted to hit 85-87 for the 400's, 5:45 for the mile and 41-42 for the 200's. I started off great... 400's at 85, 85, 85, 84. When I got finished with these it felt like I had done 10. I knew then that the mile was going to be tough and that 5:45 wasn't going to happen. Breaking 6:00 was going to be more realistic. I ran the mile hard in 5:56. 200's all at 41.I was very tired at this point, taking slow recovery on the 200 jog.
All in all this was a great workout. I had some hamstring issues, but got through. Just 2 weeks ago no way I could have done this. That's how bad my legs were. Next time I do this I want to bring the mile time down.