Training Plan Entry
Long
13 mi
~2-3 miles easy
8:00 at ~6:30-40/mile
(3:00 jog)
6:00 at ~6:20-30/mile
(3:00 jog)
4:00 at 6:10-20/mile
(3:00 jog)
2:00 at whatever you've got left
A good day here on the roads or treadmill Rob.
Finish up easy to net you with 12-13 miles. Brian has a variation of this down today as well if you want to link up with him.