Speed Tuesdays are BACK!

Also in June 2010 Running Times, I read an article about Fine Tuning for your Fastest 3.1-Miler.  I don't really have any races coming up, but I do want to get faster so I thought this would be a fun workout.  Here's what Greg MCMillan suggested:
3X3X4 (3 Sets of 3X400M) at 5K pace.  My fastest 5K is around 23:30 which is 7:33 pace. Each set, you are supposed to get 1-2 seconds faster. Based on this, I figured it would be good to start around 1:50 and get progressively faster.

This chart says my 400 should be 1:43-1:49 so I was in the right ballpark. (I just looked this up, when I was trying to figure out my 5K pace I was on the T at 6:30am and my brain was trying to work...)
He said to do 100 meters in between each rep and 400 meters rest in between sets.  Because I did this workout on a treadmill and figuring out 100 meters on a treadmill is tricky, I did 200 meters in between.  

Here is my workout:

1 Mile Warmup (6.0MPH, 1.0 Incline, 10 minutes)

First Set:

400: 1:50

200 at 5.0MPH

400: 1:49

200 at 5.0MPH

400: 1:48

Jog 400 Drink Water at 5.0MPH

Second Set:

400: 1:46

200 at 5.0MPH

400: 1:45

200 at 5.0MPH

400: 1:44

Jog 400 Drink Water at 5.0MPH

Third Set

400: 1:40

200 at 5.0MPH

400: 1:42

200 at 5.0MPH

400: 1:38

Jog 3/4 mile cooldown

Total Mileage 5 miles, 49 minutes

Nice little workout!