Training Plan Entry
Interval
9 mi
Warmup
3mi Warmup
Set
4 x 400m @ 1:18/rep (5:12/mi) with 1min (jog) recovery
Set Rest
3min (jog) rest
Set
4 x 400m @ 1:15/rep (5:02/mi) with 90sec (jog) recovery
Set Rest
3min (jog) rest
Set
4 x 200m @ 0:32/rep (4:16/mi) with 1min (jog) recovery
Cooldown
1mi Cooldown