This workout of "rolling hills" progresses specifically off of PROG. 1! Take a look at your numbers for your split averages for 20 and 26 SPM! Use those to guide you for today's routine which includes MORE time at 26 and an additional 23 SPM interval!

WORKOUT:
1 min @ 20 SPM
2 min @ 26 SPM
1 min @ 23 SPM
x 5

Goal: 6 to 12 split seconds faster from 20 to 26 SPM. Then, stay within 4 split seconds of 26 SPM when shifting to 23 SPM!