Notes
1 mile easy warm up
(10) yasso 800's ...1/2 mile strides with a similar time slog jog in between...supposedly, these should help determine the actual time I can run the marathon in. Greg McMillan says in his experience, I should be able to run the marathon in this plus 3-5 minutes...in other words I ran all in less then 3:32 so I should be able to run the marathon in 3:35-3:37.
3:29
3:30
3:25
3:30
3:26
3:31
3:29
3:32
3:31
3:21