Quick little 6 mile workout over my lunch hour on the treadmill. 1 mile warm-up followed by 1 mile faster at 8.5mph, .25 at 7mph, 1 mile at 8.5 mph, .25 at 7mph, 1 mile at half 8.5 & 9.0mph, .25 at 7, .25 @ 9mph then easy till mile 6 for recovery.
Felt pretty easy but I have a hard time going any faster on the treadmill then that.
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