Notes
tempo - 3 miles 7:54, 8:01, 7:51
Training Plan Entry
Interval
5 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