Endurance

Run 60 minutes @ 6 + Surges

@ 30 minute mark, begin six sets of:
0:30 @ 8-9
2:30 @ 6

Notes
The surge is NOT a sprint, but a fast running pace, similar to what you may run for a 1-2 mile time trial. Maintain RUNNING mechanics, DO NOT transition to sprinting mechanics. Once you have completed all six surges, finish the remainder of the 60 minute effort @ 6.

Post results to comments.