My workout today was this.
0.5 mile jog wam up
Interval: 600m @ 6:20/mile speed
Recovery: 400m @ 10:00/mile speed
REPEAT x7
10 min walk cool down
Enjoyed the workout, was sweating pretty hard at the end of it. Felt good for maybe a couple more reps. Oh by the way I’m really skinny and 22 years old. 20 miles per week to keep in shape.