Adam's warmup loop, then (1600, 1200, 800)x2. Honestly, how I felt I'm very impressed with what I did because I've got a cold. went 4:32, 3:21, 2:12, 4:38, 3:26, 2:11. 2 mile cool down. I'm just going 60 this week so that means I can go pretty short these next couple days.