11 miles, first 1.75 to warm up with a few strides then 1600 on track in 5:48, easy 400m recovery, 400 in :82, easy 400, 3,000m in 11:51 (hit 1500 in 6:00 and picked it up a bit with 5:51 the second 1500) then 5.5 miles cool-down. The idea was to run the 1600 at 5K race pace, the 400 at 3K race pace and the 3,000 at threshold pace and it seemed about right. I'd like to try this again next week and bring the 3K down to near 10K goal race pace (i.e. ~11:15-11:20). |