Lets see, 1 mile warm up, 1800 meters of 600s, 1200m of 200s and 1500m of 500s, then 2 miles of a real warm up, then a mile of inbetween reps and sets running, then another mile of cooldown... 7.8 miles. I might do another couple miles tonight but probably not, I need to do some more homework and my brother and his wife are coming over soon. I can't remember all my splits but I know I hit the time I was supposed to or faster for all of them. 600m reps were super easy, 200s were still easy, 500s got a little tough but mostly because I was hungry and a little low on energy because, it was an endurance workout. The final 200s felt good, 29 29 28. They felt really nice, they felt good. I think today was a pacing/endurance workout, I hit some of the splits too fast, I really wanted to let myself run some fast times but I kept telling myself to slowdown so I could work on the pace. I enjoyed this workout, but I just want to race the mile so bad, I really want to go for that 4:30 goal.
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