Tempo 1000’s
6.5 mi
Tempo Run 1000s: As the name indicates, this workout consists of 1000-meter repeats done at tempo-run pace with 60 seconds of recovery between them.

2 miles nice and easy on a track.
Start with 6 x 1000-meter repeats (2 1/2 laps) 80% effort
1:00 recovery
C/D 1 mile steady easy 

Do not be put off by the fact that this workout is done on the track. It’s still more of a controlled tempo run than a speedy interval session because of the pace.