Notes
Easy 4-6 miles with 5 X 20 second pick ups during the run with maybe 2 minutes inbetween. This pick up should be done at 800m to mile pace, so a pretty significant increase in pace. It's short, so it shouldn't be too taxing. Again, put yourself in a race situation and pretent it is the final 100m of a race.
('08: 4.89 miles, Duration: 44:25. Pace: 9:05 / mile,Won milers)