Notes
1 mile with strides - 8:18
1000m @ 5K pace - 4:24
800m @ tempo pace - 3:49
800m @ 5K pace - 3:35
800m @ tempo pace - 3:51
600m @ 5K pace - 2:40
800m @ tempo pace - 3:47
400m all out - 1:29
Total workout - 7.2 miles 59:53
warm up and cool down: 3 miles, 28:00
workout: 6800m (4.2 miles), 31:53 (averaged 7:41 pace for this part)
You did 2400m of 5K and 2400m of tempo