Notes
Speed: Warm up 1 mile then 12x400 @ 5k pace (6:50/mi) w/400 jog recovery followed by 1 mile cool down.
Windy outside so I ran on the treadmill at the house. 12 x 400m intervals with 400m recoveries. 1 mile warmup and 1 mile cool down. .5% incline, easy pace was 6.5 mph and 9.0 mph on the fast intervals. Per machine 201' elevation gain. Good workout. Ready for the wind to quit blowing so hard outside.
Training Plan Entry
Interval
7 mi
Speed: Warm up 1 mile then 12x400 @ 5k pace (6:50/mi) w/400 jog recovery followed by 1 mile cool down.