Notes
Intervals - 2 miles easy up, 1 mile easy down. 8 x 500m hard with 50 seconds walking rest between. Suppose to be 10 of them at 5K pace but jogged the last 2 was since started above pace.
Laps/interval time (w/ per milepace) - warm up - 7:45, 8:21, intervals - 1:43 (5:43), 1:47 (5:51), 1:49 (6:00) 1:50 (6:00), 1:55 (6:10), 1:48 (5:57), 1:53 (6:10), 1:48 (6:00) easy set - 2:45 (9:08), 2:04 (7:56) cool down - 10:00.