I had my first track workout of the year Monday night. One of my goals is to try to run a sub 25 minute 5K. That will require a sustained effort at 8 minute miles. To that end, I plan to add speed work to my routine 3 mile runs which I usually cruise along at 10 minute miles.
Monday’s workout consisted of a 1 mile warm-up, 4x400 with a 400 cool down lap between efforts and an extra cool down lap at the end. I was pretty happy with my pace which ended up at 1:59, 2:04, 2:02 and 2:01 for the interval.
Ideally, I would like to do a long run, speed session and a couple of easy runs every week.