TM - Ran the first 2 miles easy at a 10:00 pace. Ran the last 2.4 miles in 4 ladders. The ladders are as follows: 9:15, 8:30, 7:55, 7:30 pace for 1 minute each than back to the beginning. The last ladder added on a 7:00 pace for one minute and then a 2 minute cool down at 9:15 pace. | 