Mixed K's + 100-M Sprints

I did some long distance training combined with sprints.

The result is as follows:

1st K: 5:32

Rest: 30 seconds

2nd K: 4:36

Rest: 1 minute

3rd K: 4:23

Rest: 2 minutes

4th K: 5:08

Rest: 30 seconds

5th K: 4:45

Rest: 1 minute

6th K: 4:32

Rest: 2 minutes

1st 100 M: 15:30

Rest: 1 minute

2nd 100 M: 15:00

Rest: 1 minute

3rd 100 M: 15:73

Rest: 1 minute

4th 100 M: 16:13

Rest: 1 minute

5th 100 M: 15:77

Slow Jog: 5:00

I began with 1 K at my full marathon pace (5:40/K).

After a 30-second rest I ran another K at my half marathon pace (4:40-4:50/K)

The rest after this was a little longer--1 minute.

Then the 3rd K was at my 10 K pace (4:30/K)

This is one set. And I did it two sets today.

To wrap up the exercise for the day,

I threw in some anaerobic element by doing 100-K sprints

at my maximum speed.

Last time I did it, my best time was 16 seconds something.

Today I finished within 16 seconds in four out of five.

Slowly but surely I am getting faster.