Notes
10 min warmup and then 6x1.35 miles at MP, 0.65 at moderate . the marathon pace goal is 7:25 but I was feeling fresher for this workout so I ended up running around 7-7:15 for the MP effort and around 7:30-7:45 for the moderate efforts. my mile splits were: 7;13, 7:25, 7:13, 7:28, 7:05, 7:25, 7:06, 7:26, 7:09, 7:21, 7:02, 7:28. my average pace for the actual workout was 7:17. I did a half mile cool down very slow.