Run 8 miles
I started to run 4 miles, but kept going. Sometimes that
happens, but the results pretty much wore me out.
Pick a route with hills, mile had elevations gains of 480
feet. There is one steep hill that leads to a water tower; pretty brutal.
Run 1.25 mile warm up then,
For the next two miles increase speed up from warm up to
moderate pace. Run faster 1/4 mile and slower 1/4 then, Run slower for next
mile then, For next mile run sprints every other mail box or other short
interval then, For the next mile run 1/4 mile of mailbox sprints with 1/4
slower pace For the next mile run at slower pace Finish distance at moderate
pace leaving reserve for race pace final 1/2 mile.
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