Run for 30 minutes
first 8 min steady effort (i ran at 5.5- felt tired right away not sure why ??)
then 4 x (30 seconds hard, 30 seconds easy) - i put hard at 6.5 and easy was back to 5.5, i was a bit bummed that I was not going faster
then 3 minutes of steady effort with a bit of incline
next 3x (2 minutes hard, 2 minutes easy) i did the same speeds 6.5 for hard and 5.5 for easy
then run steady effort rest of time.
Anybody have some interval workouts they would like to share ???