Today's training was a 3 mile tempo run with a 1 mile warm-up and a 1 mile cool-down. I had to do this run on the treadmill due to a miserable, wet, and cold day that had me busy visiting my children's teachers throughout the midday. I had just finished helping my oldest with his science project and went downstairs to run.
I knew I could run a good pace because I was well rested so I pushed the pace way beyond this crazy plan from the Runner's World Smart Coach. I ran my tempo run at 8:20 min/mi and ran the next .10 mile at an 9 mph pace for a 23:34 5K in the middle of a 5 mile run. The total time for this run was 41:37, an average pace of 8:19 min/mi.