Notes
Did one mile to the redwood track. Then 2 laps warm-up. Nail 4 miles tempo with an average of 1:38 per lap. Great workout. Then completed with a 2 lap cooldown. Then added 3 miles to get to 9 total. Excellent speed tempo workout.
Training Plan Entry
Tempo
9 mi
4 miles at tempo pace. Target mid-point of 3:10 marathon interval range. 6:30-6:44 per mile range - 6:37 target.