Notes
Modified version of a workout posted by Dakota in the sub-3 thread. Another thanks to Dakota for providing some workout ideas!
2.4mi w/u with 5 x 60sec (20s @ 5:00/mi, 40s @ 7:30/mi)
4 x (0.5mi @ 5:15/mi, 90s rec @ 7:30/mi, 1mi @ 5:24/mi, 2min rec @ 7:30/mi, 0.5mi @ 5:10/mi, 90s rec @ 7:30/mi)
1.2mi c/d
Wasn't very difficult aerobically, but the leg muscles could have used another recovery day before a workout. Ouch. So much pounding.