INTERVALS
Intervals around the base pond loop. This loop is just over a mile long and one half is very hilly and the other half is very flat. I started with mile repeats, doing the hillly half as the first half of the repeat. The first half was consistently 5 seconds slower than the second half. After four mile repeats I finished up with 4 half mile repeats on the flat side of the pond.
Mile repeats (1:15 rest in between): 5:00, 5:03, 5:04, 5:06
3 minutes rest
Half-mile repeats (1:15 rest in between): 2:24, 2:25, 2:24, 2:21
The toughest part of the workout was the low rest in between repeats. I wanted to run at 5:08 pace with 1:00 rest, but after I started quickly I changed it to 1:15 rest and shot for 5:04-ish.
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