Notes
Speed: Warm up 1 mile then 6x800 @ 10k pace (7:15/mi) w/400 jog recovery then cool down 1 mile
6 x 800m intervals on the treadmill at the house. 2 mile warmup and 2 mile cool down. 6.5 mph and 1% incline on the warmup and recoveries, first 5 fast intervals at 8.6 mph (6:56 pace) and last one at 8.8 mph (6:48 pace). 6.5 mph on cool down for 1.75 miles, moved incline up to 2% for the last mile. Per machine 8:22 avg pace, 474' elevation gain. Good workout.
Training Plan Entry
Interval
7 mi
Speed: Warm up 1 mile then 6x800 @ 10k pace (7:15/mi) w/400 jog recovery then cool down 1 mile