4-MILE CONTINUOUS FARTLEK
I had planned on doing some faster intervals, but the weather forced me indoors to the treadmill. The track and pathways on base were all snow-covered. So I changed the workout from faster repeats to a fartlek. I alternated every 0.25 miles between roughly 5k pace and marathon pace-ish.
2-mile warmup - 6:59 6:33
1:18 1:28 1:13 1:29 (5:28 1st mile)
1:13 1:28 1:13 1:27 (5:21 2nd mile)
1:12 1:26 1:12 1:25 (5:15 3rd mile)
1:13 1:22 1:06 1:17 (4:58 4th mile)
21:02 for the 4-miles (5:15.5 average per mile). But keep in mind it was on a treadmill, which I think is 1-2 seconds faster per 0.25 miles than running on a flat road.
1-mile cooldown - 6:39
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