FARTLEK: 20X60 SECONDS FAST/MODERATE & 20X30 SECONDS FAST/MODERATE
I met Ken, Ben, and Jason at Ken's office and we warmed up 2.5 miles with two strides. Then Ken, Jason, and I started workout, while Ben went easy.
Plan was one hour fartlek where you alternate one minute reps and the 30-second reps. I ran 11.25 miles in 60 minutes on an aided downhill course, which works out to 5:20/mile. I was 4:36/mile on the fast sections and 6:21/mile on the moderate sections. I was slowing and bonking there at the end, but managed to finish it off well enough.