Day 1 Week 5 – Speed Workout Confused

In hindsight, today’s speed workout probably best be done on a track.

2 mile warm up, 1 mile at 7:20, 3 min rest, 800 meters at 7:20 pace, 2 min rest, 600 meters at 6:30 pace, 2 min rest, 400 meters at 6:20 pace, 2 mile cool down

The intervals of 1 mile, 800, 600, and 400 meters done roadside were not precise.  Worse yet, 800 meters at 7:20 pace equaled 3:40; 600 meters, 2:26, and 400 meters, 1:35.  I decided to run by feeling as the distance and time markers were imprecise.

My times were 9:37, 9:00, [7:25, 3:32,1:52 (+1), 1:38], 10:20, 10:39

I ran the speed mile 7:25 and the 800 meters at 3:32 and followed the rest intervals of 3 minutes and 2 minutes respectively.

On the 600 meters, I misgauged the distance and ran short, 1:52 (probably would add 1 minute to equate the full 600).  After that, for the 400 meters, I ran the time interval just to be on the safe side.

Needless to say, I was tired as indicated by the cool down miles.

Hope you started your week less confused.

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