Notes
Felt absolutely terrific on this one. Had to hold back on the effort/paces. Admittedly the hardest part was being confident of footing in the darkness. Really dark along the trails with all the street lights out. Really enjoyed turning up the effort just a bit.
Training Plan Entry
Tempo
7 mi
Let's run off effort here for this workout Brian.
~1.5-2.5 miles easy (up to you)
5:00 at a moderate effort to prime the legs
(3:00 jog)
4:00 at a comfortably hard effort...say HM effort
(2:00 jog)
3:00 at pace just harder than the previous rep...somewhere between HM and 10k effort
(2:00 jog)
2:00 at ~10k effort
(2:00 jog)
1:00 at mile or 5k effort
Easy afterwards to get you to 6 or 7 miles.