Notes
1.75 warm up, then
400 (1:48/ 1:40) -800 (3:34/ 3:27) -1200 (5:20/ 5:19) -1600 (7:10/ 7:03) -1200 (5:20/ 5:19) -800 (3:34/ 3:33) -400 (1:48/ 1:40), 400m recovery, cool down. Not easy by any stretch but also very doable. legs were NOT fresh, but I was able to complete the workout anyway. Felt good about that.
Training Plan Entry
Interval
8.5 mi
1.5m WU
400 (1:48) -800 (3:34) -1200 (5:20) -1600 (7:10) -1200-800-400, 400m recovery