My jog/PW is probably 66/34. I try to jog as much as I can, and it's usually for two intervals in a row, then I reduce to PW. This is how I did today's block:

Okay will do my best

Strength Day

3 blocks on the tread

• 60 second push - 5.5
• 60 second base - 5
• 2 minute hill 5% - 3.5 @ 7%
• 1 minute base - 5
• 1 minute all out hill 5% - 5.5

90 second wr

Block 2

• 45 push pace - 5.5
• 60 second base - 5
• 90 sec hill 6% - 3.5 @ 8%
• 1 minute base - 5
• 30 second AO - 6
• 1 min base - 3.5 @ 3
• 45 all out hill 6% - 5.5

60 second WR

Block 3

• 30 second push - 5.5
• 1 minute base - 5
• 1 minute hill 7% - 3.5 @ 9%
• 1 minute base - 5
• 30 second AO 7% - 5.5
• 60 second WR
• 30 AO flat road - 6
• 60 second WR
• 30 AO flat road - 6.1