*edit hopefully this looks better Hi MCS i did intervals last night but on the tread mill Warm up 5 minutes - slow jog at (5.9 mph/9.5 km/h), at a 7% incline(10.10min/mile pace). One mile Run at 8.0 mph/12.9 km/h, at a 1% incline. (7:30min/mile pace) 12.5 Rest Set Slow it down to (5.9mph/9.5 km/h) and run for 3 minutes. (10:00min/mile pace) Work Set Speed up to (8.7 mph/14 km/h) for 60 seconds. (6:55min/mile pace) Rest Set Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) Work Set Speed up to (9.0 mph/14.5 km/h) for 60 seconds. (6:40min/mile pace) Rest Set Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) Work Set Speed up to (9.3 mph/15 km/h) for 60 seconds. (6:25min/mile pace) Rest Set Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) Work Set Speed up to (9.6 mph/15.5 km/h) for 60 seconds. (6:15min/mile pace) Rest Set Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) Work Set Speed up to (9.95 mph/16 km/h) for90 seconds. (6:00min/mile pace) Rest Set Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) One mile Run at 8.0 MPH at a 1%. (7:30min/mile pace) Cool down Slowly jog for 5 minutes at 5.9 mph at an incline of 3%. Distance is roughly 5 miles/time is 43.5 mins | 
denotes Subscriber-only content | 
Andrew Hicks 5
7k,
