26 min at easy pace (about 8:30) (approx 3 miles)
30 min at race pace (about 7:16 average) (appox 4.2 miles)
28 min at tempo pace (about 6:50 average pace) (appox 4.1 miles)
4 min cool down - easy (appox .5 miles)
Warm-up for 1 mile
5 X 1 mile repeats at 6:35 or less
with 4 min at 9 min pace inbetween miles
Walked/and rested with running buddy and did 1 mile at his 7 min pace, then cool down with some walking.