Warm Up 3.71 K: 21:04.60
Rest: 1:00.17
<Intervals>
1st K: 4:13.86
Rest: 1:00.34
2nd K: 3:57.79
Rest: 1:00.31
3rd K: 4:20.25
Rest: 1:00.37
4th K: 4:17.91
Rest: 1:00.09
5th K: 4:26.90
Rest: 1:00.22
6th K: 3:52.76
Rest: 1:00.39
Warm Down 3.71 K: 23:00.42
Total 13.42 K: 1:16.16
I felt sick to my stomach before doing it, felt like shit during it, and felt like I was in seventh heaven when it's done. That's what interval training boils down to.
My minimum target was to run each K under 4:30. But I also wanted to run a couple of laps under 4:05, which is the pace I must keep in order to renew my PR in the 10 K race scheduled in November. Last year I ran in 41:02. This year I want to break the 41 minute barrier.
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