On last weeks intervals I did 8 x 1 minte intervals so 8 minutes of hard effort, this week I'm changing to 2 minute intervals so at least 5 of them which gives 10 minutes of hard effort and a bit of progression from last week. If I feel good I will do 6 but that is a max.
So I think todays session is to be:
20 minute/2 mile warmup (Keep my heart rate down!)
5 (or 6 max) x 2 minutes with 1 jog minute recoveries
15/20 minute jog back to work (Get Heart Rate back down)
I want to build back up to 4 x 4 minutes as I was doing before I got into hilly runs.