Notes
2 miles between threshold and HMP (avg 5:47)
two minute jog to the track
4x400m w/ 200m jog at 5k to 8k pace (avg 79.8)
two minute jog back to the road
2 miles between threshold and HMP (avg 5:44)
two minute jog to the track
4x400m w/ 200m jog at 5k to 8k pace (avg 78.9)
two minute jog back to the road
1 mile at threshold (5:31)