Notes
4 x 4 mile splits at 6:41 (26:44)
total 4 X 4 Mile splits = 26:44
Run to track 700M: 3:34
Mile 1: 6:25
Rest (timed) 2:26 400M
Mile 2: 6:37 (1:39 / 1:40 / 1:40 / 1:38)
Rest 400M 2:30 approx
Mile 3: 6:49 (1:41 / 1:45 / 1:45 / 1:38)
Rest 400M 2:30 approx
Mile 4: 6:43
Cool down 1100M 5:15
3000M rest + 6400M speed = 9400M = 5.84 miles at 37:59 +5min (untimed) = 42:59 (7:22 pace overall)