I wanted to do some speedwork tonight and after reading about various sessions online, notably the runnersworld sub3 forum, opted for a session that Bournemouth AC do during marathon build-up.

The session is fairly straightforward being warm-up, 22 mins at MP, 4x4 mins fast, 22 mins at MP, cool-down.

The main aim of the session is to get 44 mins of MP running into the legs. The faster reps in-between are to increase leg speed and to buildup lactic to tire the legs for the second 22 mins (I think)

Session went fairly well seen as how I haven't done much speed work, especially in this format.

Breakdown of the session in numbers:

22 mins 3.32 miles 6:38/mile 162

4:00 mins 0.67 miles 5:58/mile 169

4:00 mins 0.65 miles 6:09/mile 167

4:00 mins 0.64 miles 6:15/mile 168

4:00 mins 0.61 miles 6:33/mile 168
22 mins 3.1 miles 7:06/mile 162 

Happy with that and despite  probably running first MP section too fast, i didnt unravel too much in the last session. 13.2 miles in 1:37 so decent miles for midweek.