3 Miles easy
5x400 meter intervals at 7:30 pace
Rest
Tempo with 7:57 pace for fastest mile
Rest
Fast 4 miles at 8:23 pace with fastest mile of 8:08
6 miles easy
My previous fast 4 mile for the year was at an 8:54 pace, so as slow as I am currently running, I can still see improvement in just one short week. Of course, I have a large opportunity for improvement right now. =)
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