Notes
Did this on the treadmill
Count steps on one foot. Fast was at 5:15 pace, Slow was at 7:30 pace
2 x 60 steps w/60 step rest
4 x 45 steps w/45 step rest
6 x 30 steps w/30 step rest
comes out to about 4:45 of hard running, but this was just a gears workout.