Notes
Easy, 7 miles. 3.5 warm-up and 3.5 miles cool-down, 7 total
Intervals: 8x 400m @ I-pace; with 1 minute standing rest & 4x 400m @ I-pace with 1:30 standing rest. Goal 85 seconds per lap (5:40 pace) for first set and 80 seconds per lap (5:20 pace) for last 4 intervals.