Here’s the workout:
5:08 1600, 6:20
3:49 1200, 6:20
2:31 800, 6:10
61 400
pouring rain for most of workout (thanks florence).
for those who don’t know the workout is 16,12,8,4 with a mile tempo in between- the only rest was jogging to the start of the tempo (off the track).
final note: the tempos are slow for 2 reasons-
1) I was trying this workout for the first time and was worried because it’s rather famous (or infamous) for being difficult, so I figured it was better to be safe than sorry
2) I wanted to avoid putting in a race effort
After finishing- the workout wasn’t as hard as I thought and I feel confident I could have run more like 5:50-6:00 for the tempos. As you can see I had a lot left for the 400.
Another workout to help in your analysis:
8x800 with 2 min (with the goal of progressing in pairs of 2)
2:40, 2:41, 2:35, 2:36, 2:32, 2:31, 2:26, 2:25
Questions:
Did I take the michigan too easy?
What could I run for 5k on a fast xc course?
What about 3200 (I haven’t done one in a while and I’m just curious)?