8k training has started...

Well since I was getting pretty good at my 5k time (getting it in under 29 now). I decided to start working on an 8k (around 5 miles). While I can run this, it is in anything but a timely manner. So this week I started training for it. This weeks intervals were 7 minutes of running, 1 minute walk, repeat 4 times with the standard warm up and cooldown. This workout was relatively "easy", it amounted to 28 minutes of running, right around 3 miles, with a little walking. My goal is to get the 8k in about 45 minutes.. We will see how this goes...