Notes
"Wu) well.. 3 miles easy and relaxed. Then 4 X 200 in 48"-49" on 200 easy jogging..
Then: run either 8 X 1 mile OR 4 X 2 miles OR 2 X 4 miles at 6:20-6:30... the point is to run 8 miles total at goal pace. Break it up however you feel!
Recovery between each is simply as much time that you feel you need. No longer than 2:00 though.
CD) can be walking after the last interval for several minutes or up to 2 miles depending on how much time you have."
Ended up doing 2 x 4 miles in 25:34, 25:43 (6:25 pace), and it went really well but I had the weird combination of my quads being pretty sore today, but marathon pace feeling nearly effortless. I did the workout on the track so I could bail whenever, since I assumed I'd feel fatigued quickly, but I didn't. I wasn't pushing through fatigue, because I didn't feel sore or tired at all while running. I'm pretty sure I could've run a sub-2:50 on the track today :).