Notes
(scheduled)
Warm up: 1 mile easy running, 11:00-12:00/mile
Main workout:
4 x 1 mile at goal 10K pace (9:00-9:05/mile) with 3 minutes easy jog in between
Cool down: 1 mile easy running, gradually decreasing pace, 11:00-12:00/mile - or until you reach 7 miles, whichever you prefer
I ended up cutting this workout short. I was fine on the first two intervals, but on the third, I felt like I was going pretty much all out and I was still over 10 seconds above my goal pace. I figured it wouldn't get any better on a fourth interval, so I ended with just over a mile on the cool down to get me to 5 and a half miles.
I'm not sure what happened. It wasn't the weather. My legs felt OK up until late in the 2nd interval, then they got really tired. I walked half of the recovery between the 2nd and 3rd interval, but it didn't really help. Maybe I'm not 100% recovered yet. Hopefully I can work through it this week and have a good workout next Monday.