Notes
Thanks to Dakota for posting this workout in the sub-3 forum. I modified it a bit to beef up the distance, but a good mixture of paces me thinks.
2.5mi w/u with 4 x 60sec (20sec @ 5:00/mi, 40sec @ 7:30/mi)
2mi @ 5:33/mi, 3min recovery @ 7:18/mi
4 x 1mi in 5:15, 2min recovery @ 7:18/mi
2mi @ 5:24/mi
10min c/d