45

VO2 max 10 mi w/ 4 x 1,200 m @ 5K race pace (7:04); jog 2 min between
400m: 1:45
1,200m: 5:17

Well I got the speed in there, but I extended the intervals, so I’m not sure the workout was effective as it could have been :-/

~3.1 warmup: 28:02

repeat (1,200m)	split time	(lap avg)
1	1:35, 1:42, 1:41	4:58
2	1:42, 1:48, 1:44	5:14
3	1:41, 1:47, 1:43	5:11
4	1:42, 1:47, 1:44	5:13

~3.1 cool-down: 28:58

I stopped for a breather and water after the second repeat, and when I was 45 sec into the fourth repeat my leg started to hurt a little, so I stopped, caught my breath and walked back to my starting area and did the whole repeat.

It’s interesting, 5K pace doesn’t seem that hard anymore. It’s not “comfortable” but it’s sustainable. I think I have it under control more than when I have been trying to race the distance, when I go out too hard and crash.

Oh, but even if I say it’s not too tough, I was hurtin on the way back home.. I definitely had the marathoner shuffle going on.