2 mile jog 8:30 mile pace 5 min rest

(4) 400 yds run 1:15-1:45 pace 3 min rest between each 400 yds

1 mile run 7-8 min pace 5 min rest

1 mile jog 9 min mile

This is a good intermediate level program for interval training for triathlons. Distance is important, but incorporating interval training will help to improve your distance with out the pounding on the body.