Day 2 was my first Interval run - these are clearly the most difficult for me. The objective of the interval run is to build up speed and recovery. In general these are best done on a track. I ended up going to Mendon High.
My general routine for intervals will be a 2 mile warm up, intervals and then a 2 mile jog.
With that in mind here were the times for my first intervals:
Mile 1 - 11.30
Mile 2 - 11.33
Intervals
200 - 56.13
200 - 51.99
200 - 53.99
200 - 54.93
200 - 56.80
200 - 59.21
I rested 1.30 minutes between each interval.
Mile 3 - 13.27
Mile 4 - 13.10
I was dead tired after these. These seem to be the basis for training. I will be interested to see how these progress.
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