I just ran a 30 minute program alternating 30 seconds at an easy pace and 30 seconds at a pace 30 20 seconds faster than my 5K pace. I alternated between 6 mph and 8 mph most of the time an occasionally let the easy pace drop to 5 mph and even 4 mph and the high end at 9 mph and 10 mph.
My average pace over the 3.59 miles I completed in 30 minutes was 8:21 min/mi.
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