AVG 50ish mpw with the majority at 6:30-6:40 pace
WORKOUTS:
-2x1600, 2x800, 2x400 (3 mins rest after miles, 2 mins after 800s, 1 min after 400): 4:58, 4:58, 2:24, 2:23, 68, 68.
- 6x800 on a 4 minute cycle (start one every 4 minutes) in: 2:24, 2:24, 2:24, 2:22, 2:20
-4miles in 22:30 (5:37 pace)
-5x1600 avg 5:15 with a 400jog between (1:50-1:55)
-3 x (5x300) w/ 200 jog between reps/400 between sets in (32, 32, 33, 32, 32) (31, 32, 31, 32, 31) (30, 29, 28, 29, 28)
Thanks