Speed Workout

Went to the track and did the folowing.

ran one easy mile with the following splits
2:40, 2:38, 2:43 2:41

walked/ ran 2 laps, running 100 yards X 4 gradual excelleration

Then ran 400 yards in 1:47, walked 1/2 lap,
Then ran 400 yards in 1:54, walked 1/2 lap
Then ran one lap in 2:01, walked 1/2 lap
Then ran the above in 2:00, walked 1/2 lap

Ran 3 laps in 2:46, 2:53, 2:55, walked 1/2 lap

Total mileage 4 miles

I was sucking for breath on my 1:47 lap. I would like to see if I can run two laps in 4;00 or better yet a mile in 8:00.

I definately think workouts like this will help my 5K times.