Notes
2 mi w/u, 4 x 2k @ 10k pace with 3 min. recoveries, 2 mi c/d
Emily sped through her 400's while I ran my workout, which helped us both at least stay out there. Seemed blazing, but I'm sure it wasn't that hot at 9am. My watch was optimistic, which is typical, especially on a track, but it was good to have it to at least keep me from going out too fast. I still did the full 5 laps, of course. (Watch would clock a mile at about 1500 m!) Aimed for 8 min. 2k's (40 min. 10k pace).
my 2k's:
8:05
8:03
7:59
7:51
Training Plan Entry
Interval
10 mi
2 miles easy, 4 x 2k @ 10k pace with 3 min. active recoveries, 2 miles easy