Notes
I was going to do 4 one mile intervals but my legs were so sore and I did not want to have that on my mind the whole time during the intervals so I decided to do (8) 1/4 mile intervals because I knew they would hurt so much that I would not even think about the sore legs. I did 1/4 mile recovery jogs at 6 mph. I did the 1/4 mile intervals at 9 mph which is a 6:40 pace. To reflect a sub 23 5k, I probably should have been closer to a 6:30 pace but I knew I would not be able to squeeze that out today.