plan one mile warm-up and then 4 to 6 half mile repeats at around 7:35 pace. If I slowed by even 5 seconds per half mile I was to stop the repeats and just finish the work-out. total time 63:10. splits 9:40, 8:04, 8:15, 9:16, 9:39, 9:31, 8:44. I did 4 half mile repeats in 3:48.10 (2:28 recovery), 3:44.88 (2:32), 3:46.75 (2:34), 3:54.93. I then just ran until the last half mile which I picked up the pace and ran in 4:03.28. average heart rate 135.
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