Notes
Variable Length Intervals:
1.5 miles warm up at 6.5mph
1200m at 8.8mph with 200m rest at 6.5mph
1000m at 8.9mph with 200m rest at 6.5mph
800m at 9.0mph with 200m rest at 6.5mph
600m at 9.2mph with 200m rest at 6.5mph
400m at 9.4mph with 200m rest at 6.5mph
200m at 9.5mph with 200m rest at 6.5mph
1 mile cool down at 6.5mph