Notes
4 x 1 mile at cruise pace with 2 min recovery; 4 x 800m at fast pace with 400m recovery. Heavy run, but felt strong had to dig deep though.
Training Plan Entry
Interval
19 km
15-20 minute warm up, 4x1 mile @ cruise interval pace w/ 2 minutes recovery jog between sets followed by 4x800 meters fast w/ 400 meter rec jog, 15-20 minute cool-down.
1 mile cruise interval pace=5:44-5:53/mile; 800 pace=2:42-2:50