Notes
13 miles – Tempo Run (w/u 2 miles; 5 miles at 6:30 pace, 1 mile easy, 4 miles at 6:15-20 pace; 1 mile c/d). Schedule two days between this workout and long run. This is critical because both of these workouts are going to hurt.
2 miles at 7:30, then 6:29, 6:30, 6:32, 6:21, 6:27, 7:07 (RI), 6:14, 6:16, 6:06, 6:06 and a 7:30 c/d. Damn near perfect.