Eased into the week with a 2-mile run/walk - 5 minutes of walking to warm up, about 24 minutes of intervals (jogging two-tenths of a mile @ 4.5 mph, then walking for a minute), and then about 3 minutes of walking cool-down. 32 minutes total.
This week I'll be stepping up the run/walk routine by doing 2-, 3-, and 4-mile walk/runs instead of 2-, 2.5- and 3-mile walk/runs. The two-tenths-mile intervals are still challenging to me - especially after some of my CrossFit workouts - but I find they're easier to do slower (@ 4.5 mph) than faster (@ 5 mph). So I think my plan is to do all my runs at 4.5 mph this week but throw in increasing amounts of quarter-mile intervals so I can increase my endurance.
Actually psyched for CrossFit tomorrow - looks like a fun workout!
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