@Orangeslice13
This one you might enjoy trying. If you want to mix it up a little:
10 minute warmup (easy pace)
1km/.62mi :40 per mile slower than 5k pace
2 min rest(jog or walk)
1km :30 slower than 5k pace
Rest
1km :20 slower than 5k pace
Rest
1km :10 slower than 5k pace
Rest
1km 5k goal pace
Rest
1km(optional)
pace
10 minute Cool down (easy pace)
Here is how it looked for me:
View attachment 636420
View attachment 636421
View attachment 636422
I tacked on an extra mile of cooldown, but I think this would be a 4-5.5 mile workout.
I like to do interval workouts once a week. This was fun because it forces you to keep something in reserve for each subsequent push.