About Interval Training
Just to be clear, your “Date Pace” is your current race pace on the day (or date) you are doing your interval workout. Said another way, it is your ideal workout pace for the workout you are performing on the day you do the workout. Typically your Date Pace is slower than your Goal Race Pace you are aiming to achieve at some point in the future.
Speed Intervals are aka HiiT (high intensity interval training) workouts. The pace for these intervals is higher than your Goal Race Pace.