Notes
15min @ 8:00 - 8:15
30 min. @ IM Pace - 7:30
2x12 min. @ 6:15 w/10 min recovery after each
30 min @ 7:30
15 min. 8:00 - 8:15
Maintain good running form throughout
Use a flat course for these long runs.
Bundle up if it's cool.
Keep working on your nutrition/hydration plan
Good long run in the gym. I switched this to be mileage based instead of time based (since they were closely equivalent and I wouldn't have GPS to track mileage)
2 mile warm up / cool down
4 miles @ 7:40 pace
2 miles @ 6:15 pace
1 mile (recoveries)
I felt great!