Notes
Warm up and cool down for workout.
Training Plan Entry
Interval
9 mi
Quarters, 2 x [8x400m]. First set at date 5K pace (~77-78 sec/400m?), with rec = 60, 60, 50, 50, 40, 30, 20 sec after each. ~5 minutes between sets. Second set constant rec = 45 sec with each rep 1 sec faster than previous, starting with first at 5K pace from before.
If volume is too much and struggling, cut down to 6 or 7 reps per set.