December 13, 2011:
The first day of HIIT went better than expected. I actually increased my speed and made my Speed Intervals longer than planned.
5 minutes of Warm-Up
1 minute at High Speed 7.2
90 seconds at Low Speed 3.8-4.2
(Repeat High Speed & Low Speed 6x)
4 Minute Cool-Down
I was planning on just Running the High Speed at 7.0 for 30 seconds, but it seemed pretty easy to me so I just extended it to a full minute. This worked well and then I also increased from 7.0 to 7.2 most of the time.