3.5 easy mile at HR between 140-150 then strength training and hip and glute exercises
First mile was around 8 minutes and by the end I was closer to 9 minute pace
Considering just doing only slower "runs" at lower HRs for the next 3 months and seeing if I can improve aerobic efficiency. I would still do short strides a couple of times a week with full recovery. If it works I can see it paying big dividends for my running and overall health.