Speedwork

On schedule today was 3x1600 meters with a 400 meters recovery jog, scheduled mile was 6 miles so I did following all at a 1% incline on the treadmill
400 meters @ 4.0 mph
400 meters @ 4.5 mph
1600 meters @ 5.8 mph Repeat 2 more times for 3 sets

I was pretty amaze I could keep that pace for that long and feel fine after wards

then did

400 meters @ 4.0 mph
400 meters @ 7.0 mph repeat 1 time for 2 sets

then

200 meters @ 4.0mph
200 meters @ 8.0mph repeat 1 time for 2 sets

Cooldown

This was an awesome workout, I couldn't believe I could keep the fast pace. The goal will be to move the 8.0mph to 400 meters and the 7.0mph to 800 meters and there is still the time goal for the 2 miles.