Notes
warmup and then 3 sets of 0.33 at 7 min pace, 30 sec rest, 0.33 at 6:40 pace, 0.33 at 6:20 pace, 0.33 at 6:00 pace. 30 sec between everything and 3.5 min between sets. this was done around the complex since the track was occupied. 1 mile cool down