I appreciate the advice, I'm just being nitty about the perceived intensity on those 400 intervals. I'm just not going to get hurt running a 100 second lap after minimal warmup.

Further, I'd like to try your workout - 10 min warmup, 5-10 mins at 75% and 10 mins cooldown. What pace should 75% be for me given a current 5k pr of around 22:30?

75% of your max heartrate would be perfect, so just wear a heartrate monitor.

Uh, I don't have one, but about half the time the heartrate function on the treadmill works.

What is my max heartrate? The 220 minus age formula yields 188, but 75% of that is 141, which I think is slower than my heart runs while I'm warming up.

Before I read your latest post I went to the gym and did 10 mins at a 9:40 mile pace, then then 5 mins at a 7:18 pace, with another 5 mins at 9:40 to cool down. According to the treadmill my heartrate was 175 during the fast part. Not sure how accurate that is.... since according to the formula it's 93% max heartrate!

That sounds a bit high, I'd drop it down to 7:30-7:40 pace and go for a little bit longer (like 8-10), but the workout you did sounds pretty solid to me on the whole. I've read those formulas too, but I think max heartrate varies a little bit from person to person, as does how high your heartrate will be for various workouts. I've read that 65% of max heartrate is the point where you transition from purely aerobic to partly anaerobic, but I've done long runs at 65-70% of my max heartrate and gone for well over an hour for some reason, while I have friends that were slower than me and their heartrates were lower. Other things can affect your resting and working heartrate on a day-to-day basis (amount of sleep, overtraining, getting sick, etc), so its not an exact science. It's easy to get the numbers and make the calculations, but it's also probably good to do some judgment calls and adjust it to fit your body. From what it sounds like, you may be running a little too fast for your warmup too, but if you could have a conversation easily then you're probably staying mostly aerobic and it's fine.

oh, one other thing to note - the treadmill ones can be fairly inaccurate, and I've found them to be off by as much as 5% when I was wearing a legit heartrate monitor and tested them.

Yeah, I suspect this one is a tad high. It's also a different brand of treadmill than the ones they have at 24 hour fitness (where I usually run). I was working out at my office gym today.

Played somewhat competitive 5 on 5 bball today on a short court. I gave myself about a dozen new blisters, but played pretty well.

Eventually we dropped to 3 on 3 and my legs sort of went out of my shot, but up until then I was on point.

Didn't have time to lift... hopefully later today.

Was hoping to play bball again today but my schedule didn't permit it. Instead I tried a variant of jaglawson's workout again -- 10 minutes at 9:40 pace, a ~7:10 mile or so, then 5 minutes at 9:40 to cool down.

I used a different machine today and my heartrate was at 170 or lower during the 7:10 mile, so I'm thinking the other machine was off. It was a nice workout, mildly challenging but not really that hard. Then I did chins and a little bit of standing OHP.

awesome, glad it worked out, and that heartrate makes more sense. It's supposed to feel somewhat challenging, but not a killer workout by any means. I'd suggest keeping the tempo workouts to a max of 1 per week, and focus mostly on putting in longer steady runs if you have the time.

Had some pretty awful chafing yesterday due to running in boxers, so I decided to take today off. Went and shot 100 3-pointers as a super light workout. Went 24 for 40, then 19 for my next 60

These are unguarded college 3s obv, shot on alternating baskets (back to back short court) without a rebounder. When I get back up to speed I should hit 55-60/100

Did a "difficult" rated 4.5 mile hike today. It was pretty hard, I'm exhausted.

Absolutely wrecked a game of 2 on 2 today, scoring at will and dominating. Then did 3x125 jump rope and one set of chins (lifted yesterday).

After 5 months your 5K PR is only 22:30??? Too many speed workouts. Not enough mileage. How many miles have you run in five months? About 200?
You're supposed to train at a speed where you can carry a normal conversation.

20 years after high school in five months I was able to run 6 miles in 39:30. I had run 600 miles of training during those five months. High mileage at a comfortable pace. Very little speed work. Speed work tears the body down. Comfortable pace training builds the body up. Also was a non athlete. Never ran in high school or college.

Yeah, unfortunately I'm a busy guy and running 5ks is not my job. I don't have time to put in a huge amount of mileage. I've probably run between 250-300 miles in that time.

Lately, especially, I've been working roughly 2x as much as I was last year. Doesn't leave time for the distance runs.

Also, while I set a fast 5k as my goal, honestly I'd rather be a faster sprinter and higher jumper for basketball purposes. I mostly focused on 5k because it's a fun distance that I used to run competitively and I wanted to get back to at least "respectable." I'm still running and lifting and have added consistent bball back into my routine, and I'm pretty happy with my exercise and fitness level at the moment. And I will still try to break my 5k record on occasion, mostly because it's a good workout, not because I care much about getting the fastest 5k time ever. I will never equal my PR again (16:53 btw) because I'm too old.