Notes
This went better than I expected.
Training Plan Entry
Interval
8 mi
Let's have some *fun with this one!
2 miles easy
6 x 3:00
(2:00 moderate jog between....say 7:00-7:15/mile)
Run the two 3:00 reps at 6:30/mile
Run the next 2 reps at 6:20-25/mile
Run the last 2 reps at 6:20 or faster
Run easy afterwards to net you with 8 miles.