Notes
Speed work on the treadmill.
The workout for today was 2 miles warm up and then 6 miles of 30s fast with 3:00 easy jog. Don't make the fast part too hard.
I did the 30 second fast part at 7.6 mph, which is 7:53 pace. To get the pace to display close to accurate, I recorded it as 33 seconds, even though it was 30 seconds.
I ran the 3 minute jogs inbetween the fast stretches at 6.0 mph (10:00).
The 7.6 mph speed felt pretty good and I could run it pretty smooth and was easy to hold on for 30 seconds.