Training Plan Entry
Interval
9 mi
2 mi w/u, 2 mi c/d - 5x 800 @ 4:00 w/ 600-800 recovery
800 fast - this should feel like a strong, somewhat hard effort; then 600-800m rec, at a steady pace, 9:45. You are not aiming at complete recovery on these, but your breathing should level off.
If the last one (5th) is still solid on the pace, add a 6th one. If the pace drops by 5 sec or more on the 5th lap, then call it good there. If you add an extra 800, then your cool down should be no longer than 1.5 miles. No more than 9 mi. total.