Notes
7 mi [4 mi (7:52/7:42/7:30/7:20 per 1/4 mi, up pace by 5 sec/mi each mi). 2x800/600/200 (6:48/6:28/6:07 pace)]
Fartlek Set (straight run, no rest):
4 mile, increase pace by 5 sec for 1/4 mile segment
Mile 1: start at 7:52
Mile 2: start at 7:42
Mile 3: start at 7:30
Mile 4: start at 7:20