Whew!! More interval training. Warm up walk, then slow jog, then 7 high intensity intervals (:15, :30, :45, :60, :45, :30, :15), alternating with low intensity recovery intervals (most of which I walked.) Then cool down walk, and I tacked on a 10 minute very slow jog at the end.
Skip Orem's GetFitPod podcast #138.
30:25, 2.79 miles, 10:53/mile average.