Notes
4 by 200 at 36, 200 rest
2 by 400 at 74, 400 rest
1 by 800 at 2:28, 800 rest
2 by 400 at 74, 400 rest
4 by 200 at 36, 200 rest
This workout didn't feel as bad as I was expecting it to. Other than a slow 800 (which was a large problem), I felt good throughout.
Training Plan Entry
Interval
9 mi
Warm up
4 by 200 at 36, 200 rest
2 by 400 at 74, 400 rest
1 by 800 at 2:28, 800 rest
2 by 400 at 74, 400 rest
4 by 200 at 36, 200 rest
Cool down