Long Run - Hard Intervals

Please run with me...early afternoon either Saturday or Sunday I'm doing a long run w/ hard intervals.

Plan:

• Run to Gilman (5miles) from Inner Harbor
• Repeats: 4x200 (200 jog), 4x400 (400 jog), 2x800 (400 jog), 1x1600 (400 jog), 1x3200 (800 jog), 1x1600 (400 jog), 2x800 (400 jog), 2-4x400 (400 jog), 2-4x200 (200 jog)
• Run home (5miles)
• Total mileage ~22-24 (might cut it short the last 4's and 2's..., or shorten recovery intervals...TBD)

Estimated pace +/-

• To Gilman 8:00 down to 7:00
• 2's - start @ 45 build down to high 30's
• 4's - start @ 80 build down to 75
• 8's - start @ 2:45-2:40
• 16 - 5:40
• 32 - 11:40
• 16 - 5:35
• 8's - 2:40-2:35
• 4's - 70 down to empty tank
• 2's - 32 to death
• Home from Gilman 9:00-8:00pace
• 10-12-min pace between all intervals

Overall timeframe 3-1/2 hours +/-

Right now best option is Saturday, but with a crazy work schedule and trying to slay bambi or his sister on Saturday, I may opt for Sunday.

I could really use some help for this one. I am flexible for both afternoons.

Jarf