Notes
VO2 Max
4x1000, walk 100m (60 sec), 300 hard, walk 200m in between sets (2min)
first 2x1000m at 5k pace (6:49mi), first 2 300's at predicted mile pace (6:10)
third 1000m at 5k pace (6:49mi), 300 at mile pace (6:00)
fourth 1000m at 3k pace (6:30), 300 at mile pace (6:00)