Run: Interval Previous Next

Notes

Warmup ~2 miles.

Workout aim: 3x 5k (3 minute jog rest) with long pace variations. 5ks at 103%, 105%, and 107% marathon pace. (another marathon workout from the Canova/Arcelli book). From target m.p. of 6:30: 5ks should be 19:41 (6:18 pace), 19:19 (6:11 pace), and 18:57 (6:04 pace)

Used the alumni mile repeat loop at Haverford. Figured 3 loops plus the ~100 meter stretch between finish and start (twice per interval) would be almost exactly 5k.

Went: 19:45 (6:19 pace), 19:17 (6:10 pace), and 16:10 for 2.625 miles on the last one (stopped .5 miles short) (6:10 pace).

Felt pretty strong on these, kept going out in 6:01 then slowing down a bit and adjusting to find the right pace by the third mile. On the last interval, at the end of the 2nd mile, I realized I was really starting to fall off the pace on the hill, so I finished with a half mile on the track in 3:00 and stopped about .5 short of 5k.

Would kind of like to try this one again to get the pacing a bit more even and finish the 3rd 5k (closer to 6:04 pace). I suppose I did okay with it given this is the first interval workout I've tried and is about 3 miles longer total than the progression tempo I did a few weeks ago. Will probably try repeat 1000s next weekend, but there is definitely time in the fundamental training period to have another crack at this one, maybe 2-3 weeks from now.

1 mile cooldown to train station