Steve - 7

Speedwork with the Flyers. I decided to do this workout more like cruise intervals. So pretty much right around my 5k race pace. I wanted everything to be smooth and comfortable. 400 recovery between the 800s. Just a few seconds of recovery before the 400s. I tweaked the workout on the fly and changed the last set of 800s into a 1600 because the first 800 was going to be really slow. Workout went really well. Didn't push myself too hard and stayed really relaxed. I even did my cooldown barefoot.

4x800 - 3:11 (1:37, 1:34), 3:07(1:34, 1:33), 3:12(1:39, 1:33), 3:05(1:32, 1:33)
2x400- 1:28, 1:28
1600- 6:42

3.5 speedwork, 1200 recovery
1 mi wup
1.75 cd in 19:13 barefoot