2 X 1 Mile @ LT
2 X 1200 @ LT – 2
1 X 800 @ LT – 4 (10k pace)
1 X 400 @ LT – 8 (5k pace)
If you run less than 35 MPW either drop one of the 1200′s or the 800/400
Rest after everything is 60-90 seconds.
Optional Marathoner workout:
2X3 miles @ MP – 10 sec per mile 2-3 min rest between.
I would do this as 800 on the track to get you’re pace right then do a loop around Pine Banks (it is just about 2.5 miles around)
Run a slow lap jog when you get back, then do it again.