Notes
2mi warmup, 8mi@MP, 4-min recovery, 4x800m @ 10k w/ 2min recovery, 3min recovery, 2mi @ HMP. Cool down to 16.
Well, it was only supposed to be 2x800m, I found out later.
It was really important I nailed this workout; I haven't had a good tempo run yet and last week's 20 was a failure. To be honest, the prospect of the run intimidated me.
The 8@MP was more of a struggle than I would have liked, but all were within 7:05 to 6:55 with only one short stop for water. The 800s were at 6:06 pace -- on spot. Then the HMP were also on target. It was a great workout.
Training Plan Entry
Tempo
16 mi
2mi@AHR, 8mi@MP, 4min jog, 4x800m@10K (2min jog), 3min recovery jog, 3mi@MP