Posted: Today at 10:29
SG - it's my own session and I did it alone. it's not that mad - the reps are longer and total 12K but they're run at threshold pace, so not the all-out burn-up of V02 max training, and feeling pretty comfortable to begin with. I could have raised the pace at any point if necessary, which I think is how it's supposed to feel.
Whilst I will admit to having squeezed the pace in the last 600m of the last rep, everything else was definitely threshold pace. Jack Daniels has the Lactate Threshold Zone for me off a 15:42 5K as being between 5:12 and 5:31 (yes, the 5:12 looks a little strong, but I was well shy of that last night), whilst the McMillan 'tempo intervals' zone is 5:16-5:24.
Doesn't mean I'm going to run a 10 mile race at that pace though.