Notes
1.2 mile warmup, 2 miles at 13:35 and then 2 min jog and 4x400 with 1 min rest in 86, 84, 86, 86 and then 2 min rest and then 2 miles in 13:35 again. 2 miles cool down. Felt good - the 400s were not as bad as I thought they were gonna be. The first 2 miles felt easy and the second two miles a little harder, especially the last mile but definitely doable.