4.0 mi

4 miles @8:05-8:25 pace

Keep it relaxed

2.0 mi

Run for 15 seconds all out then run for 45 sec at a moderate pace(this should still be hard, try to go a bit faster than 8min pace). Then run for 2 minutes easy and repeat until you run 2 miles

3.0 mi

Run on feel

5.0 mi

See if you can run faster than last week

2.0 mi

2 miles relaxed

3.0 mi

1 mile warm up 4 x {10 sec hard (sprint) right into a minute @ moderate pace(7:45 - 8:00 pace)} 1 mile cool down