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Long run with workout

June 25, 2017 (Morning)

Exercise Type: Run

Comments:
I know you don't like this stuff. But this would be a great HM specific workout if you could get it in.

10 mikes BUT:
I would like it if you could make the first 3 miles especially easy and slow, pick up pace for middle 3 miles to somewhat of a tempo pace maybe in mid to high 8's if possible and then back down again for last 4 miles...

Keep in mind, If you killed yourself in yesterday's 5k, this is subject to change!!

Sometimes it's good to get some faster anaerobic stuff on long run day, so if you could make those middle 3 miles the fastest, that would be great!
The rest of the run can be your easy and comfortable pace.
This is a long one, so will prob. Need at least 100 calories of fuel around the 3 or 4 mile mark and plenty of fluids throughout!!
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strictly speaking I did this routine, but the "fast" part was more like 9 min pace