Notes
2 miles warm-up: 3.5-3.8, 5.0 - 5.6
10 interval sets - 2 minutes at 6.7, 6.8 or 7.0 and 2 minutes at 5.2
Cooldown 2 minutes each 5.2 - 5.8
This really didn't feel all that difficult. I originally only intended to go 6 miles, but at that point I had only done 8 sets and I still felt good. 6.8 mph and 7.0 felt fast to the legs, but my breathing was good whether going fast or slow. OTOH, I didn't want to do more than 2 minutes at that pace. I was ready to do recovery jogs. Maybe next time I'll try 3 or 4 minute intervals. I was doing Beatles album, with short songs, which made it easy to relax and enjoy running to the music. Pulled my back a bit stretching afterwards, but my legs feel fine.