Time to really up the speed factor. For this workout you need to run significantly faster than what you have been doing all summer. Faster than your 5k pace. It's only 3 miles of total quality so let er rip.
1600 - don't let the longness scare you - go fast. I want you to feel tired after this one.
Full rest
8 x 400 Fast.
1 minute rest between each interval.
This will be fun and intense. Weather looks decent too.
Run fast,
m
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