Notes
Ladder intervals 8 mi, - 2 mi. easy slower than 9 min. pace 800m @ 7:30 pace w/ 1 min. easy recovery, 1200m @ 7:30 w/ 2 min. recovery, 1600m @ 7:45 pace w/ 3 min. recovery and reverse this sequence finishing to 8 mi. (9:00, 9:10, 7:46, 8:17, 8:31, 8:00, 8:11, 7:36)