Notes
1 mile warm-up at 7:30 pace, then 90 seconds every 5 min starting at 10.0mph X 3, 10.2 x2, 10.4 x2, 10.6 x2, 3min at 10.0, 3min at 10.7. Cooldown 1.14 miles to equal an even 10. Averaged 7 min through the first half then 6:33 over the last 30 min.