4 by 5 intervals

Adjunct

Anyone read the article in the Dec 03 RW

the workout sounds interesting

after a warmup
run 5 minutes based on your tempo race and interval pace (see chart below)
recover for 2.5 minutes

they say do it 4 times for 5 minutes

sounds interesting
I may try that this week

5 k race pace....................4x5 training pace
5:00mm...........................5:07
6:00mm...........................6:05
7:00mm...........................7:03
8:00mm...........................8:00
9:00mm...........................8:57
10:00mm.........................9:54
11:00mm.........................10:49
12:00mm.........................11:44

I am not sure how they arrived at those paces

Frightened Inmate #2

Why, @ the 5 min./mi. pace are you're supposed to run your intervals slower than race pace, but @ the 12 min./,mi. pace, you're supposed to run your intervals faster than race pace.

Seems odd. Confused

4 by 5 intervals

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