Notes
Warm up 1.5 miles at around 8:30 pace; 3 miles at 7:24, 7:21, 7:15; .5 miles cooldown jog. I used the MacMillan paces for tempo extrapolated from a 21:00 5K, which I think is about where I am these days though not entirely certain. Probably need to find a 5K to run to validate that but it seems to correlate well to my usual easy paces. Was not sure I'd be able to make myself do this but breaking it down into two minute segments helped and it got easier after the first mile and a quarter.