Running 1:00:26 [3] 8.26 mi (7:19 / mi)
Run 2: Minute on/Minute off flat workout for 30:00. Start with an “on” minute of about 5:50 and then do an “off” minute at 8:00. Concentrate on your form and stride rate during this run and be sure you are being efficient. Should be very close to the same stride rate for both speeds. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 10:00 of easy jogging after the workout.