- Warm-up 1 loop (a loop is about 0.4 miles)
- 4 x 1/2 loop with 1/2 loop recovery @ 5k race pace
- 1 loop easy
- 4 x 1 loop w/ 90 second recovery after each loop @ slightly slower than 5k race pace
- Cool down 1 loop
I enjoyed the workout and it was nice to have company. The guy joked that I was a thoroughbred and he was just trying to keep up with me. I was just trying to keep up with him, though!