- 1-mile warmup
- 4-mile tempo at 10:08 pace
- 1-mile cooldown
- 1-mile warmup
- 2.5-mile tempo at 10:16 pace
- 1.5-mile intervals (1 minute at 8:34 pace, 2 minutes at 12:00 pace)
- 1-mile cooldown
In any case, my first week of the plan isn't quite right. I won't have a long run either because I have a 4.1-mile prediction run on Sunday. Going to the gym tonight (Aaron's getting his assessment), and I'll just do an easy run on the treadmill, followed by some strength-training. Nothing crazy. Saturday will be a rest day. And a sleeping in day -- so looking forward to that!
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