Well, there's a reason Coach calls it that. Just got back from running it. It involves a 1/2 mile warmup, followed by 1/4 mile @ 7:28/mi, then 1/4 mile recovery, 1/2 mile @ 7:28/mi, 1/4 recovery, 3/4 mile @ 7:28/mi, 1/4 mile recovery and finally, you guessed it, 1 mile @ 7:28/mi ending with a 1/2 mile cool down.
It was tough for me to find the "magic 7:28" but I'll keep at it. Here's what I ran, I won't bore you further with my split times for the recovery periods in between:
warmup: .51 miles 4:42, 9:17/mi HR 141 bpm
.24 miles 1:45 7:16/mi HR 159 bpm
.49 miles 3:42 7:33/mi HR 157 bpm
.75 miles 5:32 7:22/mi HR 161 bpm
1.00 mile 7:22 7:21/mi HR 163 bpm
cool down .53 miles 5:04 9:39/mi HR153 bpm
Tomorrow's a rest day, saturday, a long run of 1:45.