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Long tempo intervals

November 2, 2016 (Morning)

Exercise Type: Run

Comments:
Am- we did this one back on July 27th...
I think you can beat the times from then. This is a staple 10k half marathon workout

I'd like you to warm up .5 miles easy

Run 3 miles moderately... Maybe 8:15 ish pace
3 min complete rest
Run 2 miles a bit faster , sub 8 pace if possible
3 min rest
Run 1 mile fast... See what you can do.

I know this is a morning run and paces will largely depend on weather, hills, terrain etc.
But it would be nice if the 2 mile could be faster than the 3 and the 1 mile interval to be faster than the 2;)
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sorry.. did not run on tuesday, so did an easy run in the morning and then harder 5K with club.

Pm- easy 5k run club if want