Thursdays are intervals days and we did our first session last week (8x400m). The pace was around 3:35/km although I didn't have my apple watch and we didn't want to carry our phones so that may be a bit variable. We did 2 minutes of complete rest between each set. Overall it was a good workout for our first intervals session and we pushed the pace what felt like a good amount but it's hard to know without knowing how fast we were actually going so I really need to remember to bring my watch next time. Running on a track felt really nice though and we'll definitely keep doing it at the outdoor track.
We have our next intervals workout tomorrow morning and are planning on doing it pretty early, getting to the track at 8 ideally. This time it will be 6x800m at the goal at 19min 5k pace (3:48/km) which should be achievable. The rest structure between each set will be the same.
We'll make a post after the workout on how it felt. This will also be the first real run in my new shoes (zoomfly 6) so it will be a good test to see how they feel.