Running

attempted a 4:59/mi 5k 2 times yesterday and failed halfway both times

need to do the following for 3mo:
- 4-6 * 800m/1km @ 4:55-4:58
- 8-12 * 400m @ 4:46
    - last 1 * 400m @ 4:21-4:29
- 4 * 1mi @ 5:05 w/ 60s rest

max 1 of these workout, probably 3-4 times per week

*paces given are per mile

these are ranked in importance

conclusion was my legs are (surprisingly) strong enough; just not used to holding the pace for more than like 90 seconds. then, my speed is just not good right now (4:59/mi is really close to my max speed). finally, some extra stamina building can’t hurt

meant 1 per session, 3-4 times a week

nah doing it on treadmill cause it’s too cold

4:59 is blitz. You doing it on the track? What do you mean by max 1…3-4 times a week? Intervals 3-4 times a week seems like a lot.