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Mr FIRST: Hi Mo. We've got some intervals today.
Mo: Great, I love doing intervals.
Mr. FIRST: We're after 4 * 1600m @ 10k - 35 to 40 seconds which for you is between 3:38 and 3:43 per mile.
Mo: Is that a typo? The mile world record is 3:43.
Mr. FIRST: Erm....you could do them on a track in spikes if you think that would be easier. Would you like to try the 800m intervals instead?
Mo: Looks like I'd better.
Mr. FIRST: We're after 7 * 800m @ 10k - 45 to 50 seconds which for you is an 800m in about 1:45.
Mo: But my 800m PB is 1:48.69 and you want me to do 7?
Mr FIRST: Perhaps we should stick to tempo running. We want a 4m tempo at 4:18 p/mile pace.
Mo: But that's only 8 secs a mile slower than my 5k PB over nearly 33% further!
Mr. FIRST: You'll never get anywhere in this sport with this level of negativity. Would you like to try 12 * 400m doing each in 50 seconds?
Mo: Are you sure this is going to give me a good marathon time?