10x400 @ 65 w/ 2 min rest
20x200 cutdown, first 10 avg 34 (36 - 33) last 10 avg 32 (33 - 31) all w/ 55 - 60 sec rest (200m jog)
30 min hard tempo @ 5:30
Those workouts were all comfortable till the last 1/6 ish (ie last 2 reps/4 reps/5 min) and then it got hard till the last rep was on the verge of straining, so I stopped the workout to keep it a workout and not a race.
My speed is decent, finished a workout with a 25.8x 200 in flats and almost, but not quite, all out. Endurance should be good from my mileage and I do tempos and stuff.
Can I go sub 4:25? What about a 5k time?