Just one race at a time

No pro here so I dont know how much advice I can give you on it. But sounds like your needing to run another 5k and find your new pace. You sound like your ready to up your 5k pace. So do a 5k and check where your at. With all the xtraining you are going to get faster for sure. I also try to jog at a 10:00 pace between intervals also.

Kathie --

My experience with 400's is it usually gets harder with each progressive interval, not easier. Mind you I haven't done much on the treadmill and mostly 800's on pavement.

So, I'm thinking you have probably picked up some speed from your last training cycle. It's time to up your 5K pace so you're running your full potential.

Hey, you can do the Teena thing. I'll bet you can run sub-7 easily.

As far as the recovery b/w intervals. The general rule seems to be take no longer than half the time or distance and it doesn't matter whether you jog or walk for that.

I recommend running your intervals on the road sometimes. Or like Mark suggest race a 5K and see what your current fitness 5K pace is.

Remember to add 18-25 seconds to your treadmill pace to equal the road if you do not have the treadmill set for at least a 1% grade, due to lack of wind resistance. I always use 20 seconds faster than the pace I should be using on the road/track.

To the dismay of many, I do most of my training on treadmills, including my long runs. My experience is that treadmills can vary one from another, so on some treadmills you have to adjust your pace up, while on others you may have to adjust it down. Others may be calibrated very accurately, like the higher end treadmills I run on at the gym are calibrated very well and the paces they indicate correlate very well to my running outside. However, on my home treadmill I actually have to run paces much SLOWER than it indicates to achieve the same result (this drives me crazy, but its just the way it is). So if your perceived effort on your treadmill is too easy for the pace it indicates, you may need to adjust pace upward. The key is to figure out the specific treadmills you use and to use the same machines -- then you can compare your improvements over time.

I do 800 intervals at about a 6:40/mile pace which translates into PR 5K for me. In other words, they're faster than my 5K pace. I take the same amount of time for recovery as it took me run the interval. So if I run it in 3:20, I jog easy for 3:20, etc. For marathon training I think 800 or 1600 intervals would be more beneficial for you. I am yet to do 1600 meter intervals but plan to give it a try some time in the near future.

I think 5K pace is good for mile repeats, for 800m you should go a little faster in my opinion. Also, make sure your treadmill is set at 1% incline for same effort as running flat outside. I like to take 1 min walk breaks between each speed interval. Play with it and find what works for you. BTW, that was a great work out you did. Keep that up and you will become a speed demon.