Medium long run on the treadmill. 30 minutes/4 miles to warm up. Then 6 x 2:00 on at 6:45 pace/2:00 off at 7:25 pace. (8.9/8.1 mph) then 16 minutes at long run pace and repeat 6 x 2on/2off at same paces. Final half mile at GMP (8.6 mph).
Red DS Trainer Miles: 15.00
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