I'm not sure why, but I felt like a space cadet today. I had a hard time holding a simple phone conversation after my workout and I missed almost every word coming out of my coach's mouth when he was going over the workout routine. I knew we were running 800's. It was a little foggy after that. By the end of the workout, I had it all figured out, though.
It was 3 sets (for me, everyone else ran 4 sets) of 2x800m with a 200m recovery jog. Do not stop running, but go from recovery jog straight into the next 800. The first 800 of each set will be run at 5k race pace. The second 800 will be run at 4-8 seconds faster than the first.
My goal 5k time of 22:30 has an average pace of 7:14.5 per mile and an 800 meter pace of 3:36. It went a little something like this.
3:21 - 3:24
3:22 - 3:18
3:21 - 3:17
The first set was the slowest overall and I ran it backwards. The other two sets were perfect. Maybe I could have run them a couple seconds faster, but I was hurting by the last one. Either way, I beat my goal pace on all of them.
If I could put all of the 800's together into a 5k, I would run a 20:45 at an average mile pace of 6:41.