Warm-up: Progressive walking, jogging, and running for 6-10:00
Format: Intervals, aternate run and rest intervals until you have run all seven run intervals.
Run Intervals: 0.1, 0.2, 0.3, 0.4, 0.3, 0.2, 0.1 miles (1.6 miles total)
Rest Intervals: Walk slowly, ~2.5 mph until heart rate is <120bpm.
Note: All of these intervals should be run at a pace that is faster than your mile run pace (last week's run). For example, if you ran the one mile in 10:00 (which is a 6.0 mph pace), then all of these should be run in a 10-25% faster pace (which would be 6.6-7.5 mph in this example).
Good Luck, Post times (everyone).