2 mile warm up. Increase pace from 6.5 mph by 0.2 mph every 3 min 20 seconds til two miles. Kim Jane and summer already there 40 min before me. I just did same thing only way behind. By two sets. So 2 min at 7.2 mph 0 grade. Then 2 min 7.2 at 6 percent grade. Repeat x 2. Weights. Then. Same thing three more times. Only increase grade to 6.5 second set. 7 percent third set. 7.5 percent forth set.