One of the great things that comes with racing faster is cranking up my speed work targets--here they are (at least for the next 3-4 weeks):
400s: 12 X 95 seconds
800s: 6 X 3:20
1200s: 4 X 5:10
Tempo runs: 7:30/mile X 20-30 minutes
Cruise Intervals: 12-16 X (4 min @ 7:20/mile//1 min easy)
Long runs (2 hours): 8:45/mile
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