Warm-up:
1600m Easy Run with 4x100m sprints
Stamina Workout:
8x400m Cruise Intervals
(200m jog recovery)
Cool-down:
1600m Easy Run
Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Cruise Intervals.
Post distance and total time to comments:
SPD CrossFit 
5.04 miles (48:17 minutes)