Notes
0.75 mile warm-up (building up to 6 mph)
0.75 mile cool-down (at 6 mph or slower)
Tempo:
3.5 mile at 7:30 pace (8 mph)
- 2.5% incline for first 2.25 miles
- 2.0% incline for last 1.25 miles (reduced slope to maintain HR ~155-156, just below AT of 158)