Running (treadmill program) 30:00 [4] 2.5 mi (12:00 / mi) shoes: New Balance 760
10 minute mile
2 minute walk
4 minute incline at 6.5
2 minute jog at incline 6.5
2 minute sprint at 8.5 pace
repeat last ten minutes utilized a higher incline
-- a little sore afterwards but soreness went away quickly.