running (treadmill) 1:05:00  5.57 mi (11:40 / mi)
Run 3 (and doubles as your uphill TM walk). Modified version of Minute on/Minute off Hill workout.
Warmup with flat jogging for 15:00. Then for the next 30:00 alternate 1 minute segments of running up an 8% incline (at warmup easy pace), with walking up a 4% incline at about 15:00 pace. As soon as the “on” minute is over, slow down and lower the incline simultaneously till you get to 4% and a fast walk. Then a 15:00 flat jog for cool-down.