Progression run on a beautiful late fall day. Sunny around 50 degrees. Ran the first seven a little over eight-minute miles. Picked it up to 6:44 pace for a mile, then 6:26 (right at 5K pace) for a mile and finished with a strong 6:22 pace for the final mile. Definitely a tough workout and mentally challenging. Trying to translate this type of fast finish run into a stronger final mile in my 5K Saturday.
Some treadmill intervals: 1600 at 6:22 pace, 1200 also at 6:22 pace, 800 at 6:17 pace and 400 at 6:17 pace. All with one minute jog recovery. Felt very smooth and strong. Hope the treadmill is calibrated well.