Notes
8 miles outside in 21°, including 3 x 100m striders, followed by 6 x ½ mile intervals (2 minute recoveries):
4:05 (8:10)
4:02 (8:04)
4:02 (8:04)
4:01 (8:02)
4:00 (8:00)
3:59 (7:59)
slow jog home and then 4 x ¼ mile hill repeats. 120 lunges and 120 bench step-ups at home