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|Subject: ||RE: My goal of sub 4:00 1500-I will not stop until I reach my goal.|
"Interval times were 3:05, 3:06, 3:05, 3:06, 3:06, 2:57. Obviously I saved a bit too much, but it was the first workout like this I've done in awhile, and I was used to my body dying when I had the flu so I didn't hammer"
No, you did it perfectly. this is a VO2max workout (2-3 minutes HARD following with 2-3 min rest.) And your VO2max pace is 9:15 (3:05 per k).
You did it exactly right for a 9:15 runner. VO2max pace is actually about your 4k race-pace but close enough.
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