Notes
Plan:
10-12 total miles with 1600m at 90%+ with 400m-800m recovery jog, then 6-8 400m at 90% of maximum heart rate with 200m recovery jog between 400s. If this workout is run properly, though it may become more difficult as the workout progresses, the repeats should be consistent. If the 400s become more than a few seconds slower, you have probably started too fast and may need to stop the workout early. Be sure to warmup and cooldown with sufficient mileage. Include 4-6 x 100m striders in the warmup.
Report:
4mi wu
1mi @ 5:06
8x400 @ 70/70/69/70/69/69/69/69
CD