2 mile warmup 6 x 800 (3:04, 3:04, 3:04, 3:02, 3:00, 2:58) w/ about 2:30-3:00 recovery (just to make it even multiples of 3) with walking for first 30 seconds then jogging at 8 minute pace for the rest 2 mile cooldown pretty stoked about this workout. felt good and smooth. just sweat a lot.