Hard Tempo

I'd like to build up to an eight mile tempo run that starts at 9+ place and builds to 7min miles.
While it's hot that won't happen so I'm going to gut it out this summer and hope to get to my goal by November.

(1) mile at 9min pace (felt really tired today due to wake up call from Serena at 3am then at 4am.

(6) Miles, at 8min pace then last five miles at 7:30pace (stopped three times for water break)

Was completely spent after workout.

Speed Workout

Did one mile warmup on treadmill at 10min pace during lunch.

(8) 1/4 mile sprints at 1:30 each

Felt tired after three or four then got my second wind.

Stretch and core work after.