Notes
BOSTON COACHING: Warm up with a 10-20 minute run, some Dynamic stretches, and 3-4 30 second strides.
2 reps of 15 minutes each at 10-15 seconds faster than marathon race pace. 8 minutes in between sets of slow jogging (45+ seconds slower than long run pace).
Cool down with a 10-20 minute run, and some light stretching. Be sure to hydrate during and after the workout!