Today’s plan was to do the first 3 intervals at the pace of my season best 10K, 2:01.7 and then do the last one a lot faster. DF was 135. No warmup. Five minutes plus another 2,500 meters warm down.
The resulting average pace for all four 2Ks was 1:59.5 and that will be the target pace for the first three intervals in this session, next cycle.
Happy trails to you.