Notes
Ladder: Warm up 2 miles. 400-800-1000-1200-1600 @ 10K pace ~8:00 with 400 jog recovery. Cool down 1 mile.
Training Plan Entry
Interval
7 mi
Ladder: Warm up 1.5 miles. 400-800-1000-1200-1600 @ 10K pace with 400 jog recovery. Cool down 1.5 miles. 8:00 pace (7.5 mph)