Speed Repeats. 1 mile WU, Run 1 minute then recover 1 minute x7, 2 mile CD. Treadmill.
8:56 WU
1 min at 7:46, 8:00 recover
1 min at 6:41, 8:17 recover
1 min at 7:00, 8:20 recover
1 min at 7:07, 8:24 recover
1 min at 7:20, 8:39 recover
1 min at 7:19, 8:38 recover
1 min at 7:14, 8:29 recover
8:45 CD
TOTAL: 8:19 AVG, 31:41 min
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