Easy running for forty minutes, followed by 3 x 5-3-2 minute intervals with 3-2-1 minute recoveries. I did two sets unmeasured,but changed up the third set. On set 3, I ran a hard mile, recovered 2 minutes, ran 3 minutes hard, recovered to 12 miles (about .2 miles) and then ran the thirteenth mile all out, Finished with a moderate mile. Mile 11 was a 6:03, Mile 12 was 6:36, Mile 13 was a 5:40, and the final mile was a 6:36. (The 5:40 was on a downhill stretch, so not as exciting as it sounds. ) 6:55 average.
Follower my run with Body Pump class.
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