Notes
16 x 50/50 using 9 sec/14 sec sprint/float. My max and min paces were roughly 5:29 and 7:15, and the total time for that mile was 6:15, so a pretty decent effort without ovedoing it.
Training Plan Entry
50/50
5 mi
16 x 50/50m
Alternate sprint / float, 0:09 and 0:14 seconds.
2 mi w/u, 2 mi c/d