Notes
6-8 total miles. Warmup and then run 5, 4, 3, 2, 1:00 hard with equal time recovery jog after each hard effort. Because of the longer rest this should be faster than when this is run with 2:00 recovery between hard efforts.
Because you may be feeling the High Quality workout from a few days ago, the Moderate Quality version of this workout may not be as hard or fast as if it was the featured workout for the week. Start with an honest effort on the "5" and try to get faster for each subsequent shorter interval. Run the recovery intervals slow enough to be ready for the next hard interval, but because they are longer they should not be complete jogging as when we do a 2:00 recovery between each.