A.M. Fart-lek 15 minute warm up into 600 hard 1 minute off then 4 miles of 1:30 on 30 sec. off 1. 6:25 2. 6:08 3. 5:33 4. 5:16 5. 5:10 6. 5:08 7. 5:04 ( 7.06 miles - 39:04 @ 5:32 pace) 2 minutes rest 3 x 200 on grass with 1 minute walk/jog 1. 32 2. 31 3. 30 15:04 minute cool down - 2.12 miles @ 7:06 pace drills P.M. 32 minute treadmill run core