Warm up of about 1k
6 X 1200m with 1:00 rest between (7.2k total)
3 X 200m
Cool down of about 1K
My intervals were all pretty decent, I wanted to nail 4:33, and ended up hitting the 4:30 - 4:33 range. Only one interval was a bit over at 4:35.
My intention in the next while, is to run these cruise intervals at a distance greater than 1k; in the last few weeks I've done them at 1600, and 1200m.