Was planning a hill workout on the TM, but since I chickened out of my speed workout on Monday I decided to do the speed workout today, and push the hills to Friday.
1 mile warm-up (TM 1.5% 5 mph)
8 reps of: 1/4 mile "hard" (1.5% 6.5 mph) and 1/8 mile "easy" (1.5% 4-5 mph)
Finished with 1 mile cool-down (1.5% 5 mph)
2 sets of my postrunning stretches
Okay, nobody laugh at my blazing fast 6.5mph reps!! These were fast reps for me at my target 5k pace, and made for a good hard workout . It felt pretty good actually, even if my form got a bit ragged during the last couple reps. (57:40)
Next week I'll keep the speed at 6.5 mph, but try merging some of the middle reps, perhaps:
1/4, 1/4, 1/2, 1/2, 1/4, 1/4 (with 1/2 distance recovery after each rep). This will be pretty hard for me, but I think I should be able to tough it out. | 
