1000 m – 3:46
1000 m – 3:47
1000 m – 3:50
1000 m – 3:46
1000 m – 3:47

Rest consisted of 3:45 jogging between intervals.

It was a bit challenging but the wind was down and there was no rain. These are good things. I hope to get down to 3:30 per 1000 meters in the next couple months. That would work out to about a 85 quarter and a 5:40 mile pace.

My interval workout prior to this went 3:46, 3:53, 3:54, 3:55, 3:56.

11/8/09 most recent interval workout
1000 m 3:34 (oops, way too fast)
1000 – 3:47
1000 – 3:54
1000 – 3:57
1000 – 3:46

Here’s a great book on distance running training by Jack Daniels: “Daniel’s Running Formula.” It even has workouts for those of us that just run 4 or 5 times a week. Just take a recent 5k time or other race time and use it to determine your pace for intervals, repetitions, easy runs, tempo runs, etc. Daniels maps out a complete training program for you and explains exactly why you are doing a particular workout. This is the best book on training for distance running that I have seen.