What is a good type of progression run for a 15:20 (current shape) runner? A PR of 14:20 PR on the track in the 5000. The last workout was 5 x 2000 at 5:30 pace with 2 min. rest. He doesn't like tempo runs so I break it up into a interval session. I am hoping that mixing in progression runs with a hard last two miles will make the tempos more manageable.
I am thinking:
Mile 1-- 7:00 pace
Mile 2-- 6:50 pace
Mile 3-- 6:40 pace
Mile 4-- 6:30 pace
Mile 5-- 6:20 pace
Mile 6-- 6:10 pace
Mile 7-- 5:45 pace
Mile 8-- 5:30 pace