Notes
Treadmill. Wave: 2 miles slow warm-up
1 mile at MP (9:37 is actual but I used 9:31-no exact match available)
1 mile easy
1 mile MP
1 mile easy
1 mile HMP (8:40 is actual but I used 8:34-no exact match available)
1 mile easy
1 mile HMP
1 mile easy
1 mile HMP
1 mile SLOW
Mentally, it was tough at times but otherwise it went great!
Training Plan Entry
Wave
12 mi
Treadmill. Wave: 2 miles slow warm-up
1 mile at MP (9:37)
1 mile easy
1 mile MP
1 mile easy
1 mile HMP (8:40)
1 mile easy
1 mile HMP
1 mile easy
1 mile HMP
1 mile slow