Notes
Well this sucked, I was physically drained before this run started, so only did 2 sets. I also did this on fall creek trail, which was flooded, so needless to say, i did this workout with wet shoes. The last 5 miles were very very long. 86% humidity.
Description: 8 total miles.
WU 2-4 miles.
WO Run 2-3 x (3:00 hard, 2:00 easy, 2:00 hard, 2:00 easy, 1:00 hard, and 2:00 easy). For this moderate version "hard" should be running strong but not a complete anaerobic effort.
CD 1-3 miles.
Adjust WU & CD mileage for the daily total.