0.2 miles walking warmup (4.5 mph)
1.0 mile at easy 6.7 mph (8:54 mpm)
4 x 0.5 mile repeats at 9 mpm (6:40 mpm)
-->Between repeats: 3 x 0.25 mile jogs at 6.7 mph (8:54 mpm)
1.25 miles at 7-7.5 mph (8:00-8:34 mpm)
It wasn't too bad except for the last half-mile repeat and even that was doable. The advantage of the treadmill for repeats is that I have to stay on pace unless I wimp out and change the speed.
Run well, y'all,