Training Plan Entry
Interval
8 mi
1 mile, FFI 2x [400 SI (100), 1200 CI (200), 2400 PI], 1 mile
FATIGUE FIGHTER INTERVALS (FFI) These are different intervals so you can work on maintaining pace, even when you tire. Run easy for 5 to 7 minutes between sets.
PACE INTERVALS (PI) Repetitions at your goal race pace. All numbers in parentheses above denote distance of recovery jog.
CRUISE INTERVALS (CI) Run each interval at 10-K pace. To find your 10-K pace, go to runnersworld.com/trainingcalculator.
SPEED INTERVALS (SI) Run at 5-K r