Tuesday, Week 8
Run: "0.5M jog, then 200m fast, 400m fast, 800m fast, 400m fast, 200m fast all 100m jog recoveries, then extra 200m jog. Repeat sequence once, then 0.5M jog"

Wednesday, Week 8
Run: "9 miles, Slow"

Thursday, Week 8
Run: "1M jog, then 3M brisk, then 1M jog"

Friday, Week 8
Run: "5m, Steady"