1.5 mile warm up and .5 mile cool down. 4 1/2 mile repeats in between. Times - 3:35, 3:32, 3:31, 3:35. I wasn't sure I was going to be able to get those speeds based on my last 3 runs. I also didn't want to get up or set my alarm last night. I pushed through and I'm glad I didn't. I still haven't missed any miles. I missed a run last week but made up for it on my next two runs. This is good for me because I always blow off 2 or so runs a week. But that is usually during high mileage weeks. I'm trying to stick with it. |