Notes
2-2.5 mi
22-28 minutes
10:21-11:52 min miles (ave 10:55)
RPE 2-6
Warm-up 10 - 15 minutes
Run the whole gamut of paces over an undulating area such as a park or a golf course. Mix in some fast stride-outs, sustained runs for a minute or 2, short hill sprints, downhill strides, etc, making sure that you have easy recovery jogs in between.
Cool-down 10 - 15 minutes