Today’s run: 4.48 miles, 49:10. Proud of myself for making this run happen. My legs felt like lead during mile one.

I put “speedwork” in quotes because it’s certainly all relative – my fast is most runners’ slow!

Nevertheless, I enjoyed this interval workout from my Runner’s World training program today and recommend you give it a try. I adapted it slightly to convert meters to miles:

1 mile warmup
.75 m at Race Pace (RP)
.5 m x 2 RP
.1 m x 4 RP
.1 m x 4 Speed pace

Between each interval, jog half the interval to recover.

My RP was 10 minute miles, and my speed pace was 9 minute miles. Although my recovery distances were longer than they should have been, I was happy with how much I pushed myself on this run to keep up my pace on the intervals.

Curious to see whether I’ll be sore tomorrow.