Notes
1 easy mile
(12) .25 mile intervals starting at 9.0 mph and working up to 10.0 mph with a .1 mile walk at 3.5 mph after each...
1:40 (6:40 pace)
1:41
1:40
1:38
1:37
1:36
1:37
1:35
1:34
1:33
1:31
1:30 (6:00 pace)
average was 1:36 (6:24 pace)
the rest of the miles were at easy 6.0 mph
miles 1, 7,8,9 and 10 were all 9:55
Miles 6 was 10:12
Miles 2-5 averaged 9:16