Notes
VO2max - 9 mi with 5x1000m @ 5k race pace (7.5, 7.5, 7.5, 7.6, 7.7mph), jog 50-90% interval time between (0.38 miles @ 5.2 mph)
2 miles warm up, 1.38 cooldown to total 8 miles. Kept pace conservative - this is around the time my IT band started to hurt the last time I marathon trained so primary concern is staying healthy.