I set out today with the intent of doing 5 miles and doing some of it fast. So, I set out, running the first mile in 8:30 or so, then I took off on the first (and as it turns out) only planned fartlek of the run. I ran about 400 m at between 6:00 and 6:15 minute mile pace. Then, I continued on, speeding up every once in a while for some shorter distances of about 50-100m. I fought off the stitches pretty well today and didn’t take a walk break. I did get a pretty serious stitch at about 4.5 miles, but with only half a mile to go, I just gutted it out. I’m pretty happy with the effort today.
Actual workout
8 minutes warmup
5 miles at 8:23 pace
10 minutes cool down