Notes
BOSTON COACHING: Warm up with a 10-20 minute run, some Dynamic stretches, and 3-4 30 second strides. 3 reps of 5 minutes each at 10-15 seconds faster than marathon race pace. 2 minutes in between sets of slow jogging (45+ seconds slower than long run pace). Cool down with a 10-20 minute run, and some light stretching. INTERVAL PACE; 7:09, 6:50 and 6:50 (WINDY)