Notes
8.45 mi. combination road/track run: 2 mi. warm up with 4 strides (9:53 / 8:50); 6x800m at 4:25 pace with 400m recoveries in between each one (4:15, 4:11, 4:13, 4:13, 4:20, 4:15); 2 mi. cool down; 2 mi. cool down (9:51, 9:55) for 9:17 overall avg. pace