Monday. Easy run.
Run up to the 72nd Street Transverse and cross over to the east side. Head to the 102nd Street Transverse and cross over to the west side. Run down to W. 86th Street and enter the reservoir. Run one complete loop and exit at W. 86th. End your run at W. 63rd Street. (6.5 miles)
Warm up counterclockwise around the lower loop to E. 85th Street. Run 6 x 800m from 85th to 95th. Do an active recovery of 2:00. Cool down around the lower loop back to W. 63rd Street. Incorporate 6 strides into your cool down. (6.7 miles)