Notes
Ladder Up & Down: Warm up 1 mile. 1/4-1/2-3/4-1-3/4-1/2-1/4 mile @ 10K pace ~8:00 with 1/4 mile jog recovery. Cool down 1 mile.
Training Plan Entry
Interval
6.5 mi
Ladder: Warm up 1 mile. 400-800-1000-1200-1600 @ 10K pace ~8:00 with 400 jog recovery. Cool down 1 mile.