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Notes

2.5 mile warm up, then 3 miles at a 6:10 pace (5:59, 6:08, 6:06). 400 r.i. 6x800 at 10k pace w/ 400 r.i. (2:41, 2:44, 2:45, 2:45, 2:44, 2:43). Then finish with 3 miles at 6:05 pace (6:03, 6:05, 6:09). 1.25 mile c/d. 14 miles total.