Holy cow...wait, I mean HOLY COW!!! I knew that the interval workouts would be challenging, but this was something else! Here's the link to all of the data that was captured by my Garmin Forerunner 305: http://trail.motionbased.com/trail/activity/4881885.

The workout (laps) went like this:

1. 1 mile warm up.
2. 5 Run/Walk Intervals (laps 2–12)
   1. Run .25 mile (supposed to target my 1600m or 1 mile pace).
   2. Walk .25 mile.
3. 1 mile cool down.

The warm up and cool down were targeted to zone 3 for heart rate, which is 130–148 bpm. The run intervals actually were targeted to 5–7 min/mile—just a little too fast, I'd say.

I am glad that Intervals are only every other week (alternates with tempo runs)!

Here's my new workout program: 5-K Training: Intermediate. This was day 3 of week 1.