10K Speedwork

1/4 mile walk @ 4.5 mph
1/4 mile jog @ 6.0 mph
1/2 mile run @ 6.5 mph
1/2 mile sprint @ 8.0 mph
1/2 mile jog @ 6.5 mph
repeat two times
1/4 mile sprint @ 8.0 mph
1/4 mile jog @ 6.5 mph
repeat four times
1/8 mile sprint @ 8.0 mph
1/8 mile jog @ 6.5 mph
repeat eight times
1/4 mile jog @ 6.0 mph
1/4 mile walk @ 4.5 mph