Given my speed performance last week, I decided to skip the two weeks of 3 mile runs at 8:30 pace and go straight to 2 weeks at 8:15 pace.
Planned workout
8 minutes warmup
3 miles at 8:15 pace
8 minutes cool down
Actual workout
8 minutes warmup
3 miles at 7:58 pace
8 minutes cool down
I went out with a goal of completing the first mile in 9:15 or less. I completed it in 8:24, which was a bit faster than I actually wanted to. The second mile was run in 7:40 – a fast mile and I certainly felt it. I slowed down slightly in the 3rd mile, completing it in 7:49, for a total time of 23:53.