An interval session finishing with a flourish

1 mile tempo and then 12x400 with 90 seconds rest.  There's an extra 2:30 in the middle.  It's a bit cold but this will be every interval session this year.

I start of doing 1:35 and towards the back of the pack.  Gradually I pick up speed especially after the halfway 2:30 minute break.  1:32, 1;30.  The final 400m I go all out.  I go off the front and use those running behind me to push me.  I get overtaken by one of the faster members of the group but I hold on and take them again.  I am all out, lungs bursting, flat out.  In the final straight Alan opens up but I hold.

1 mile tempo 12x400m with 90second rest (2:30second rest after 6reps)