Notes
this is a good course for interval speed training i did 4 mile in 0:35:09 so thats Pace8:48 / mi which is great
i did this by running flat out for 1 min every mile then i used the rest of the mile to recover then next mile i did the same over the weeks i will increase the 1 min flat out running to 2 mins in every mile max heart rate after flat out running was 180BPM @ 90% max heart work out rate