Notes
Finally a half decent workout.
Treadmill @ constant speed.
2 mi steady, 6x(800m @ 4%, 800m rec @ 0%), 2mi steady
This workout could progress by increasing speed towards 8:00 pace and by increasing number of reps. No real need to increase incline much beyond 4% for a while.
Would like to be able to do 8:00 pace for 5 mi steady, 10x(800m@5%, 800m rec @ 0%), 5m steady. I remember doing that a couple of years ago.