Track 6 X 800 (200 jog)

Track
2 mile warm-up
6 X 800 (200 jog)
2:39, 2:39, 2:39, 2:39, 2:39, 2:35
2 mile cool down

5 miles steady, 30:01 (6:00/m)

Untitled by runperryrun at Garmin Connect - Details

5 miles steady, 30:01 (6:00/m)
6:22, 6:10, 5:56, 5:49, 5:39

Track 12 X 400 (200 jog)

2 mile warm-up strides
Track 12 X 400 (200 jog)
77,77,77,77,
77,77,77,77,
76,76,76,76
2.5 mile cool down
9 miles total for the fourth 50 mile week