7-minute mile training

Today at training with Mark, he added endurance running and speedwork to our workout. We began with the Schwinn 3-minute bike workout (1 minute sprint, 1 minute rest, 1 minute sprint), next was a half mile run with the time goal of 3:30. Neither of us made it - both of us clocked 3:48. After that, we hit the Nautilus equipment, then stair stepper, then weights again, then running again! We did well though - we clocked 3:51 despite feeling near death. The training is going well and I can see that he will push us the way that we had hoped.