I tried speedwork out tonight – it’s a one mile lap with 4 ‘sides’ and the plan was to do one lap warm up, 3 or 4 laps doing 2 sides fast one side recovery (depending on your speed), then another lap to cool down.
I managed the warm up lap at a very speedy pace for me (1 mile in 10.02 mins), and I did the following 2 laps in UNDER TEN MINUTE MILES!!!!!!!
Then I was buggered and had to stop. Last half mile was a slow walk/jog cooldown.
Did I mention – I ran 2 miles in UNDER 20 MINUTES!!