High Intensity Interval Training...What's my top speed??!!?
I am 23 and petite (just about 5 feet tall). I can run comfortably at 5.5 or 6mph (depending on the treadmill) for around 30 minutes. I'm looking into doing some interval training to spice up my Workout; perhaps shed a few more pounds and am wondering what the speed of my sprint should be. I've looked online for specific workouts and they're usually either geared toward beginners who can barely run or marathoners which certainly I am not. I wouldn't be totally opposed to incline workouts but I really prefer to run. So what would be the appropriate top speed for someone at my fitness level?
There's a good website, Mcmillan Running, where you input your time for a specific distance and it gives you the speeds for different types of training runs, including sprints, recovery, long distance, tempo etc. It gives a good estimation anyway
Check it out 
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
CARDIO WORKOUT INTERVAL TRAINING
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