down should be 1.5 miles. And There should not be a rest
and recovery after the last repeats. Here is the setup I had
It was a little bit slow than I expected, partly because of the blister
pain on the bottom of the left foot. Also, it's my first speed workout by myself.
Here are the splits:
The lap 2 & 11 are 3 minutes rest(I should delete it in the future).
And the Lap 10 of 0.375 mile(600m) recovery should be removed
as well. This is not necessary.
Coach asked me to run Pace 6:47 to 7:05 if my half M goal is 1:37.
Or 6:56 to 7:13 if my half M goal is 1;39. May need try a little bit harder