Notes
Very easy 2 mile warm up, then 8 x 1000 meter (5/8s mile) cruise intervals alternated with 200 meter recovery jogs & 3 x 200 meter intervals alternated with 200 meter recovery jogs. Finally, an even easier 2 mile cool down.
Ran first two intervals conservatively & then found a groove by the 3rd interval. Averaged 9:08/mile for the 8 long intervals, 9:06/mile for the last six & about 8:58/mile for the short (200 meter intervals).