Tempo of 28 minutes at 5:40 pace? That's awesome. I love her chemistry with Spencer Brown. He rides along with her on the bike. She runs by feel and the workout starts at 3:51 (skip to that point and ignore the intro if you need to).
Mile 1: 5:31
Mile 2: 5:32
(It's amazing she can talk at 5:37 into the video)
Mile 3: 5:29
Mile 4: 5:38
Mile 5: 5:27
She finishes easily and makes it look easy even though she said it was a struggle (5:32 average, even faster than her 4-mile tempo average).
I'm not gonna lie; I'm a little envious but know I need to work harder this summer and fall. What is impressive is that she's upset and know she can do better, even though 99.5% of Americans can't do this. She's even a little miffed she ran a "slow" 5:38 on Mile 4. She says she went lactic at 7:50 even though she knows that term isn't correct lol :)
She finished the back 2 miles strong and despite the first mile starting out too fast, she locked into tempo. I love these kinds of vids from the pros; they motivate and also have some practical real-world training tips.