4 Mile Tempo Run

I've become more committed to speed work this year, making sure that I at least do a tempo run every week, if not also intervals. My base tempo run is 4 miles long at a pace about 20 seconds slower than my best 5K time. Each week I lower my goal time by 2 secs, with the intention of pushing my 5K best even lower. Today's goal was 4 miles @6:37. Needless to say it is definitely getting harder.

Mileage: 6.00
Time/Pace: 45:07/7:31
Tempo Splits: 6:31, 6:36, 6:35, 6:34
Avg HR/Max HR: 154/179