Notes
8 miles w/ 10x 100m strides
6.0mph warmup (3.5 miles). 8.5 mph intervals, with 5.5 mph recovery on all but the last one. After the intervals, ran until mile 6 at 6.0mph (about 1/4 mi), then finished off the last 2 miles at 6.5 mph.
Training Plan Entry
Interval
8 mi
8 miles w/ 10x 100m strides