4, 3, 2, 1 marathon pace miles with half mile jog between 6:22, 6:15, 6:17, 6:15, against head wind (hard) 6:13, 6:14,6:12, with tail wind 6:12, 6:15 (both-out & back), 6:12 (both-out & back) plus 1 mile warm up and 7.5 cool down or whatever to make it 20-only 5 miles of cooldown on my garmen- 8:04, 7:47, 7:36, 7:29, 7:31 |