8x90 Seconds interval Run 90 seconds at 5km pace, followed by 90 seconds of a slow jog.
Interval pace 4:45 - 4:55 min:sec/km
Recovery pace 6:09 - 6:15 min:sec/km
You can see from every split my times were even:
| 1 | 1:30.0 | 0.34 | 4:26 |
| 2 | 1:30.0 | 0.25 | 5:57 |
| 3 | 1:30.0 | 0.32 | 4:44 |
| 4 | 1:30.0 | 0.24 | 6:09 |
| 5 | 1:30.0 | 0.32 | 4:40 |
| 6 | 1:30.0 | 0.26 | 5:43 |
| 7 | 1:30.0 | 0.32 | 4:40 |
| 8 | 1:30.0 | 0.25 | 5:59 |
| 9 | 1:30.0 | 0.31 | 4:51 |
| 10 | 1:30.0 | 0.25 | 6:02 |
| 11 | 1:30.0 | 0.32 | 4:43 |
| 12 | 1:30.0 | 0.24 | 6:18 |
| 13 | 1:30.0 | 0.32 | 4:43 |
| 14 | 1:30.0 | 0.24 | 6:12 |
| 15 | 1:30.0 | 0.32 | 4:42 |
| 16 | 1:30.0 | 0.25 | 5:57 |
This was actually a challenging workout. As I found myself constantly wanting to go fast and I know I should keep within my prescribed pacing since running at a 5k race pace can be comfortably hard...but what was even more challenging was the recovery jog too. After the first 3 intervals I was able to slow down and speed up more consistently. For it being early April, it does get depressing seeing a foot of snow everywhere, although the road was a lot more clear and dry.
