Notes
1 mile warm-up @ 10'00"
5 mile interval @ 7'30"
0.5 mile @ 10'00"
4 mile interval @ 7'30"
0.4 mile @ 10'00"
3 mile interval @ 7'30"
0.3 mile @ 10'00"
2 mile interval @ 7'30"
0.2 mile @ 10'00"
1 mile interval @ 7'30"
finish 2.6 miles at sub 9'00" pace