Notes
Ran this with Patrick; did a 15 minute warmup then a 25 minute unstructured fartlek where we picked up the pace for a random amount of time then would go back to about a 7:30 pace until the next pickup, then finished off with another 15 minutes easy to cooldown; on the fartlek we ended up doing 3min hard/1min easy/2min hard/2min easy/1min hard/3min easy/3min,30sec hard/30sec easy/3min hard/1min easy/2min hard/2min easy/1min medium; kept a solid pace on the hard sections and was able to stay with Patrick during the fartlek, the workout wasn't too taxing on my heart but I could tell my legs were a little sore; definitely got in quite a bit of very beneficial work at 5k pace or slightly faster...