This morning I changed from Half Marathon program to my 5km since I've also changed from Blackmores Half Marathon to the Bridge 9km run... all as a result of pulling up badly after the ACTVAC Half Marathon 2 weeks ago.
I didn't do too well this morning either; all reps, bar one, slower than they should have been.
20 mins warm-up incl. drills and strides
5 x 1000m @ 6:45m/k
10 min cool-down and stretches.
5 x 1000m : 7:04; 6:43; 7:14; 7:10; 7:14
Approx. 300m RI between each.
Surprisingly cold wind blowing across the oval, but at least I had my own little lane to run in! Lots of improvement I hope in the coming weeks... months!