Notes
2 miles warm-up
3 minutes hard, 2 minutes easy --> alternate for a total of 3 miles
1 mile cool-down
Did the workout as written. Struggled to get some speed on those 3 minute efforts! Was really tired and fading by the end of each one. I think most of the segments were sub-7--around 6:50. I didn't hit lap so it was hard to tell from my Garmin. But I don't think I was going much faster than that!
Training Plan Entry
Interval
6 mi
2 miles warm-up
3 minutes hard, 2 minutes easy --> alternate for a total of 3 miles
1 mile cool-down