We did 8 X 400 at our 5K pace today. [8 laps of 400 meters (1/4 mile)with a 2-min rest between]
Lap 1 3:33
Lap 2 3:34
Lap 3 3:33
Lap 4 3:23
Lap 5 3:35
Lap 6 3:33
Lap 7 3:29
Lap 8 3:21

At our fastest, we were on pace for a 13:24 mile! Now if only we could go that fast for more than a 1/4 mile…

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