7. Interval Session 4 x 0.5mi, 1min recovery.

Warm up: 1.2mi
Rep 1: 6:07/mi
Rep 2: 6:02/mi
Rep 3: 5:39/mi
Rep 4: 5:50/mi
Cool down: 0.47mi

Run distance 4.0mi
Route: Catcliffe (out and back)

Total training distance: 40.7mi