Running (Treadmill) 52:07 7.0 mi (7:27 / mi) ahr:156 max:174 shoes: Huaka - April 2017
Run 2: 50:00 outdoors at easy pace on a flat/rolling course, but with 3 surges mixed in (1 x 6:00, 1 x 4:00, 1 x 2:00) during the middle portion. The 6:00 surge should be about marathon pace, then the 4 minute surge should be about 10K pace, and finish up with 5K race effort for the 2 minute surge, assuming your legs feel ok.
Note: Pouring, cold rain . . . so, I did on treadmill. Felt creaky but ok.