Notes
Set a 10k PR even with warm up and cool down...
Mixed Distance Intervals:
1800m warm up at 6.5mph
1x1000m at 9.0mph with 400m rest at 6.5mph
1x2000m at 9.0mph with 400m rest at 6.5mph
1x1000m at 9.0mph with 400m rest at 6.5mph
1x1200m at 9.0mph with 400m rest at 6.5mph
2200m cool down at least at 7.5mph (threw in a 9.5mph 300m prior to 10k)