This workout comes from Grenade Fitness running coach, Scott Gordon. Scott will we posting running workouts in addition to the strength and conditioning workouts that I will post daily. Play around with your program a little to find the best way to work them in. Give yourself 3+ hours between the strength and conditioning workout or do them on separate days. Good luck and post any questions to the comments.
Mid distance intervals:
(Run) 4-6 rounds of 6 minutes on and 2 minutes rest. Try to keep moving during your rest periods by either jogging or walking. Enjoy!