8 x 400 with a 400 of jogging/walking recovery between each sprint. 4.5 miles total in 44:26.
I started my sprints at an 8:56 pace and worked down to 8:06 for the last few sprints, then finished with a half mile at 8:06 — aka the fastest I’ve ever run on a treadmill!! Felt awesome.
The Runner’s World pace guide above says I should do speedwork at 8:07, but I never really believed I could… until I did it!
Dev on Running 