I did the Runervals Treadmill Tempo run yesterday after an extended amount of time off due to vacation. This workout really tested me. I set my cruise pace to that of my predicted 5K time of sub-21 minutes. The workout went something like this. Warm-up running at 4mph.The intervals began with 4 times running cruise pace plus 3 mph faster (7 mph) and 3% grade for 90 secs then rest 30 secs. Coach Troy then gives you a 2 minute break for you to recover then run cruise plus 4 mph (8 mph) and 4% grade for 90 with 30 sec rest. The next was 9 mph at 5% grade for 90/30 but I could only go for 2 reps before backing it down to 8 mph. I then reset for the last set of 1 min on at 9 mph 5% grade and 1 min rest at cruise pace. 3 of these and I was done. 5 miles in the book. I’ll get out for a long easy tomorrow. Today is for family.