Notes
5-6 x 4:00
(2:00 jogs)
Run the first 90 seconds of each at a moderate effort...say ~6:30/mile Ramp up the pace the final 2:30 minutes to a harder effort...it's up to you but make the effort a pace where you're happy to be done with the repeat but also not fully gassed. Best guess would be ~5:50/mile
This was a good workout for me. The first two were against the wind and it took me a while to get going but I started to feel smoother as I went. I finally felt really good on the last one and picked it up a bit. I sat right around 6:30/mi for the moderate 2:30 and then picked it up a bit. I wasn't quite at 5:50/mi but I was able to get the pace down and it felt good.