60 Easy with Speed Variations 1:05:34 [3] 6.0 mi (10:55 / mi)
slept:9.0 shoes: Saucony Triumph
The first time I've done this session and due to time constraints, had to do it on the treadmill at the gym. Still, I had a good session - was breathing hard and pouring with sweat!
I started off with a couple minutes walk then eased into a jog then run. Did this for 10 minutes before the speed variations.
60 Minutes Easy With Speed Variations
Ran hard, say 11.5 or 12 kph for 30 second bursts every 3 minutes as your plan states. This was at my sprinting speed.
Finished with 5 mins easy running as a cool down.