Track intervals 40:00 [4]
1600(30 sec off bp was the goal) with 1 lap rest
1200(hold same pace) with 1 lap rest
800 with 1 lap rest
400 done
This went over pretty well, I completed the mile feeling good with a 5:30 pace, sped up for 1200 and the last two I just hung on. I felt good overall and am starting to really enjoy the mile race.
Track warm up/down 40:00 [2]
20min warmup:
2 mile jog
6x100m strides
5min of stretching
20min cooldown:
2 mile jog(super slow)