Ladder Intervals. 2 miles easy, 1 min., 2 min., 3 min., 2 min., 1 min., 2 min., 3 min. @ 3K-10K pace with equal duration active recoveries, 2 miles easy.
I felt sluggish when I started out and considering just doing an easy run instead of doing the intervals, but I stuck with the intervals and I'm glad I did. I've found that the best cure for sluggish legs, at least for me, is to run fast for a little while. I felt much better after the first couple of intervals. My pace on the first 2 miles was 10:20. My paces on the intervals (followed by my pace on the corresponding recovery in parentheses) were 7:58 (10:08), 7:56 (10:26), 7:53 (9:58), 7:47 (10:12), 7:42 (10:19), 7:45 (9:46), 7:45 (9:44). My pace on the last 2 miles was 9:29. Average pace overall was 9:25, but average pace isn't very meaningful on an interval workout.
I've got a busy day today, but what else is new. | 