For those of you not running Boston this coming weekend, please join us for this week's workout at HCC, with the warmup beginning at 6PM.
The plan is to do a step-down ladder: 2400, 2000, 1600, 1200, 800, 400. Rest will be 400m between intervals. As for pace, you should shoot for something around 10m race pace for the first interval and then plan to run each successive interval one second faster per lap.
As an example, if your race pace for 10 miles is 5:40/mile, you would aim to run the following times per lap for each interval: 85, 84, 83, 82, 81, 80.