Notes
3.02 miles in 23:02 then drills and 3 striders of :26s/:38s/:55s hitting low-5 then two high-4s. Total warmup of 3.65 miles.
Intervals:
1.0 mile = 5:38 then three min recovery jog
.78 mile = 4:23(5:36) then 2.5 min recovery jog and 30 sec walk recovery
.84 mile = 4:48(5:43)
1.02 mile cooldown