Day 1

3 miles
25:00

mile 1 - 8:40
break 1 minute stretch
mile 2 - 8:22
break 1 minute stretch
mile 3 - 7:58

breatheeeeeeeeeeeee

first 4 minutes jog 6.5 mph
60 second sprint at 8.3
2 minute jog 6.4
60 second sprint 8.5
finish out mile at 6.5

mile 2
2 minutes jog 6.5
60 second sprint 8.8
2 minutes jog 6.5
90 second sprint 8.5

mile 3
2 minute jog 7.0
60 second sprint 9.0
30 second jog 6.1
1:30 jog 7.0
2 minute sprint 8.5
finish out mile 7.0

MUSIC
Runaway - Bonnie Raitt
Welcome to the Jungle - Guns n Roses
Aint No Other Man - Christina Aguilera
Sweet Child O' Mine - Guns n Roses
If U Seek Amy - Britney Spears
The Best - Tina Turner
Halo - Beyonce
Whippin My Hair - Rihanna
Sweet Child O' Mine - Sheryl Crow
Hero of the Day - Metallica