Notes
• 1-2 miles E pace
• 20-minute steady T pace
• 4-6 x (200m R pace with 200m jog)
• 1-2 miles E pace
I did not do the tempo run on the track, so I don't know my exact pace, but it was a steady, controlled, but hard effort. The 200s were the fastest they have been all year, 33s, but I did not do that on purpose.