So because I have been down in the dumps I turned to the site to see what workouts everyone has been doing as something new to try and I want to thank Kassi Harmon for posting this workout. It was fun! 3 mile warmup every thing was done at a 1% grade. 3x1 mile at 5:30 with 2:30 rest, 2x3 mins at 5:27 pace with 90 sec rest, 5x400m starting at 11.1 and increasing to 11.5mph with 1 min rest. 3 mile cool down.
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