Last night I got in my first real speed workout. I was able to get in five 2:00-2:12 minute quarter mile intervals. In between each (before and after as well) i got in a 90 second walk and ten push-ups. By the end of the workout I was doing pretty good. It went better than I anticipated it would. The first three miles averaged out to 11 minutes each. I tried to keep my interval jogs no lower than 5 miles per hour, but did do some walking.
out and back fat boy 