Notes
This was a really solid workout.
Ran two sets of 4x400m, with 400m recovery jogs in between the laps, and a 5 minute break between sets.
Was actually aiming for 1:34 pace, but decided straight away I was not going to be able to do that for the duration. Slowed my goal to 1:36 pace, and was able to stick pretty close to that for the majority of the laps. The last couple I was getting sluggish, mostly due to my legs tiring out.
Had trouble feeling the right pace, and typically ran the first 200 a little slow, then sped up to compensate. I'm sure a few more track days will take care of that. I was surprised at how easy the recovery jogs felt. Historically, I've rested rather than do recovery jogs between intervals, but by the end of each recovery jog, I was ready to go. Pleasantly surprised, there.
Would like to repeat this workout in the future, building to 2 sets of 6 laps rather than 4, so that I am basically running the same distance as the 5k. Running at my goal race pace really helps me get into it, so it won't be such a shock on race day.
Average pace for the 2 miles worth of intervals in this workout was 6:27. Goal: 20:00 5k.