- 1.5 warm up
2 x 400m @ 10K pace / 1:00 jog
2 x 400m @ 5K pace / 1:00 jog
2 x 400m @ 3K pace / 1:00 jog
2 x 400m @ mile race pace
1.5 cool down
Really, not bad at all. A quarter mile at 5 or 10K pace is not a big deal. 3K pace is pretty fast but still shouldn't be TOO awful for just a 400m. But man, I'd be lying if part of me wasn't a *little* nervous about those last two 400ms.
I haven't raced a mile all-out since high school but, extrapolating a bit, my (very) theoretical mile race pace is probably somewhere in 6:10ish range. AKA, a pace I haven't seen in my workouts in quite a while. Every now and then 300m repeats show up at 6:11-6:14ish, and on a good day my 200m repeats are usually in the low 0:40s / ~5:30ish pace, but what I'm saying is IT'S BEEN A WHILE and I was curious what it would feel like (if it were even possible).
I became even more curious when I found myself struggling more than I would have expected to run even a 400m at 10K pace. I mean, like, I could do it, but part of me was definitely going, "Wow, I feel like this should be easy and it is definitely kind of work, I am so confused." I also kind of felt like I wasn't even sure I could run any faster than 10K pace that day for whatever reason, but hey, I was there to try, so.
And, funny thing, if this workout had a theme, that theme was called, "Surprise! You always have just one more gear." After the two 10K pace laps (7:01 & 7:03 pace, OK FINE NOT 10K PACE), I hit the 5K pace laps just fine (6:50 & 6:45 pace) but definitely was thinking "Well, that's it; no way I can run any faster than that." Yet a 400m jog later, I hit those two laps at 6:31 & 6:28 pace. "OK fine, but that was *definitely* the top speed I'm capable of today," I thought, before running the last two at 6:10 and 6:02 (!) pace.
Honestly, at the beginning I was thinking that if somehow magic happened, *maybe* I'd eek out a couple of 6:15 pace laps.
So, yeah. Apparently there's always one more gear, so don't count yourself out til you're out.
"What just happened. You know what, who even cares, someone just get me some better sunglasses."