Notes
3 mile tempo run plus 1 mile warm-up and 1 mile cool-down.
Mile 1 - 8:47 - warm-up - (141 bpm)
Mile 2 - 7:01 - tempo 1 of 3 (158 bpm)
Mile 3 - 7:16 - tempo 2 of 3 (161 bpm)
Mle 4 - 7:13 - tempo 3 of 3 (162 bpm)
Mile 5 - 9:59 - cool-down (144 bpm)