10 minute warm-up - 8 min pace
10 minutes at 7:08 pace
5 minutes at 6:58 pace
5 minutes at 6:53 pace
15 minutes cool down - about 8 minute pace
-about 5.95 miles total.
Running at race pace helps me to go faster. Recovery and nutrition are key to help keep this speed.
After the run, for my recovery snack (needs to be consumed within 30 minutes of an intense workout), I had one of my favorites - Cliff Bar - Oatmeal raisin walnut