Notes
this should have been intervals, but Jeff wanted to do a hilly run and pushed me sufficiently that I'm exhausted.
Training Plan Entry
Interval
4 mi
The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do