Notes
6 x 800 (actually 0.5 miles)
Great workout. Intervals at 3:22-3:30 (6:40-7:00 pace). 400m recoveries.
Add another interval or two, run them just a little bit faster, and this would be an awesome 5-k workout. Much better than the 400s on Tuesday.
Now four days of slow running. Crawling. Easy runs no faster than 9:20-9:30, long runs slower. Over 10:00 is better. Four days. Don't be stupid.