3 miles, 24 minutes.
10 x 10 sec hill sprints.
I stretched after the 3 miles and found a small steep hill. Incorporating the hill sprints will hopefully add some strength to my legs and help build more resistance to injury.
I'll be adding the sprints in after at least one run per week for the next 4 weeks. I need to read some more and figure out how often to do these during an official training cycle.
I'm still not sure how the sprints will balance out with the strides. Perhaps I will alternate between the two, following easy runs.