Notes
This one was tough. I did the first 10 minutes at a 5:45-50 average, took a couple minutes standing rest, then did the rest around 6:15-20. I have some work to do with my speed endurance, but at least these are the right workouts to be doing.
Training Plan Entry
Tempo
6.5 mi
47:00
20 min @ tempo (~5:45/mi), 1.5 mi warmup/cooldown