4.5 mi-7.0 mi

Keep it relaxed. Strides. Most likely slower than 7min pace

8.0 mi-10.0 mi

8min on/ 3min off, 10x1min on/1min off, 10x30sec on/1min off 8 min at 5:10-5:20 pace 1 min at 4:40-5:00 pace 30 sec at 4:20-4:40 pace

6.0 mi-8.0 mi

Anywhere from 6:30-8min pace is fine dependent on feel. Strides, calf raises, planks, foot strengthening.

12.0 mi-15.0 mi

Cut down the pace on the second half. Moderately hard effort.