Notes
1.1 mile WU in 10:19
2 miles in 14:07
1 mile in 6:38
1 mile in 6:36
.5 miles in 3:05
.5 miles in 3:05
1.15 mile CD in 10:33
7.25 miles in 54:23
The idea was 1 mile warm up, 2 miles @ 10k pace, 1 mile @ 5k pace, 1 mile @ 5k pace, 800 @ less than 5k pace, 800 @ less than 5k pace, and 1 mile cool down. This is actually the same pyramid workout I think DR does, except in a different order. It's also the same workout Rick did when he did the Ryan Hall plan, which is no coincidence.