Mile repeats outside. 1 mile warm up, 1 mile fast followed by 1/2 mile recovery, 2 miles cool down. Repeats were 7:07, 7:04, 7:05, 6:53.
I used to think that doing repeats was easier on the treadmill cuz you can just set the speed and forget it. I'm singing a different tune, they felt much easier outside. I'm pretty happy with how these turned out. Not to toot my own horn but...toot toot. I wanted these to be under 7:10 and they were. I did this workout about a month ago and I was about 5-7 minutes faster per mile repeats. I'm done bragging. This was a confidence building workout. Its good to see progress.
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