LSD run. 10s faster per miles avg.

5x 1200. 7+% Harder than last year.

400s & 800s progression. Jog recovery.

10 in the wind and rain.

Evening run / hills.

Compare 2024s with 2025s

⭐ Overall Summary

2025 was significantly faster, smoother, and more controlled than 2024.
Even though both workouts follow the same structure (alternating 400s & ~800s), your pace distribution, recovery stability, and top-end speed all improved.
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🔥 Key Improvements From 2024 → 2025

1. Your fast reps dropped by ~10–15 sec per mile

2024 fast reps (~0.75–0.76 mi):

4:37 → 6:07/mi

4:38 → 6:10/mi

4:36 → 6:07/mi

4:36 → 6:04/mi

Best rep: 6:04/mi


2025 fast reps (~0.75–0.76 mi):

4:35 → 6:02/mi

4:35 → 6:05/mi

4:30 → 5:57/mi

4:23 → 5:49/mi

4:26 → 5:52/mi

Best rep: 5:49/mi


👉 You broke into the 5:40s—a major threshold jump.
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2. Your reps got progressively faster (true progression)

2025 shows clear controlled acceleration:

Rep 1: 6:02

Rep 2: 6:05

Rep 3: 5:57

Rep 4: 5:49

Rep 5: 5:52


In 2024, reps were basically flat, hovering 6:04–6:10.

👉 This means aerobic strength and anaerobic durability both improved.
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3. Your recoveries were faster but still controlled

2024 recoveries (0.34–0.36 mi): 8:27–8:38
2025 recoveries (0.34–0.37 mi): 8:04–8:12

👉 You’re recovering quicker without overdoing it — sign of improved conditioning.
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4. Total workout time was faster with more quality

2024: 57:01

2025: 52:57

Difference: 4 minutes faster, even with the same structure.
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📈 What This Says About Your Fitness

✔ Your ceiling is higher (5:40s pace capability)
✔ Your floor is higher (recoveries 20–30 sec/mi faster)
✔ Your endurance under speed is better (no fade, no blow-ups)
✔ Your aerobic + anaerobic training effect both improved (2.9 → 3.1 split is perfect balance)

This is a strong predictor of:

A faster half marathon

A quicker 5K PR

Better late-race resilience
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🏆 Short Version

Same workout.
One year apart.
You got significantly faster, more controlled, and more durable.
You’re stepping into a higher performance tier.

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Fleet Feet Owner Micaiah Rockwell

5x 1200. 7+% Harder than last year.

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LSD run. 10s faster per miles avg.

5x 1200. 7+% Harder than last year.

400s & 800s progression. Jog recovery.

10 in the wind and rain.

Evening run / hills.

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