Notes
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Mile 1 - 9:19
Mile 2 - 8:34
Mile 3 - 7:22
Mile 4 - 6:45
Mile 5 - 6:20
Mile 6 - 7:33
Mile 7 - 9:34
Mile 8 - 8:47
somehow I thought I had counted 9 miles but my watch is telling me a different story so not sure whether I ran 8 or 9...anwyay, body is good and happy and it felt effortless to go fast...
Training Plan Entry
Tempo
10 mi
am run - 8-10 total today with some solid efforts.
Wu) ~20:00 or until you feel loose and ready. Easy jogging. Then run 6 X 3:00 at HR 165-175 max or go by PE which I woudl prefer, and run at ~5k effort. This should feel hard but somewhat comfortable with the rest intervals.
Run relaxed and easy after each for just 1:00