* 45 minutes of mile repeats at a half marathon pace with a 1-2 minutes of rest between each interval. Coach Dan told us we can do this in one of 2 ways. First way is just a tempo run at 5k pace then rest for 1-2 minutes or as a speed workout at 1/2 marathon pace and resting for 3minutes then repeating for 45 minutes. I chose the 1/2 marathon pacing which was a hard pace to run especially trying to keep your pace consistent. Personal best 5 km of 22m:18s which is a 1m:44s improvement. I ran by f