Notes
warm up 1.5 miles
5 x (5 x 200 @ 5K pace w/ 30 sec rest) - 3 min rest between sets
shew! at 1st it didn't feel bad at all, but it was a great/intense workout!
200's at 10.0 MPH/6 min pace
30 secs at 8.0 MPH (8 min pace)
3 min at 7.0-7.5 (8-8:30 pace)
on the last 200's, speed up a added up to 2.0 incline